Sprint and then hold

Tuesday, June 12

WOD: Every 5 minute for 20 minute - complete 40/30 Assault bike calorie - :10 hang chin over bar (no pull up required just use a box to get over the bar and support yourself and hang)

Strength: 10x2 Push Press@ 75% of 1RM Push Press

Accessory: 3x15 Bench supported - bent over rows thumb out

Recovery: 1x 25 scap push ups


10am - Memorial Day MURPH

HERO WOD: For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. - - - Post time to Results

Recovery: OC Friends & Family BBQ + Potluck to follow!

Murph: Murph


"Fran"

Monday, May 21

WOD: “Fran” 21-15-9 Thruster 95/65 and Pull ups (10 min time cap - scale to get done in 10 minutes or less - use ring rows for pull ups)

Strength: Good morning 8 rep max (use either a speciality bar or a regular bar)

Accessory: 2x50 Russian Swings

Recovery: 50 lunge steps un weighted

Fran: Fran


Lynne

Sunday, May 20

WOD: WOD: Lynne 5 rounds for max reps of: Body-weight bench presses Pull-ups Complete in 40 minutes - warm up as necessary and rest between rounds as necessary, scale as needed like any other workout - pick a load that allows you to complete at least 10 reps on first round - this can be done with strict or kipping pull ups. The pull ups are done unbroken

Recovery: Coaches Choice

Lynne: LynneComplete 5 rounds of Body weight bench press, and pull ups. Complete with a 40 minute time cap. Record total bench press reps, and kipping/butterfly pull ups


"JT"

Friday, May 18

WOD: “JT” HSPU, Ring Dip, Push Up 21-15-9 (20 min time cap - if you have completed kipping complete strict or vice versa) http://www.crossfit.com/mt-archive2/000838.html

Strength: Seated press from pins at nose height - 1RM

Accessory: No time

Recovery: 2x25 - banded face pulls and banded tricep extensions

JT: JT


Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area


NFT

Wednesday, May 16

WOD: NOT FOR TIME - 5xLOB sled drags walking heal to toe, 3x25m prowler sprint, 2k row

Strength: 3 rounds not for time: 10 scottish get ups, 25 banded upright rows, 1:00 plank

Accessory: N/A

Recovery: 5:00 minute Assault Bike, nose breathing only


"Last Ascent"

Monday, May 14

WOD: WOD: “Last Ascent” 5-10-15 backsquats at 225/155 Box jumps 24/20 (15 minute time cap)

Strength: Ultra Wide Sumo Deadlift

Accessory: 2x50 single leg deadlifts using two db/kb (2 total on each leg or 100 reps on each leg)

Recovery: 1x50 glute ham bridge with pause at top every 10 reps for :10

Last Ascent: Last Ascent

Ultra Wide Sumo Deadlift: Ultra Wide Sumo Deadliftsumo deadlift with a wider than normal stance


10,9,8,7 continue down to 1

Wednesday, May 9

WOD: NFT: 10-9-8-7 etc down to 1 burpee(burpee to target with new burpee standard ), MTN climbers(double the reps), abmat sit ups (or cut reps in half and do GHD sit ups)

Strength: 20 Turkish Get ups each hand, 50 db lunge steps (either on shoulders or OH)

Recovery: 100 step ups on 20 inch box (nose breathing only)