Partner Half- Murph
In teams of 2 with 1 working at a time complete a total of
1200m run (each member must run 200m x 3 sets)
50 pull-ups
100 push-ups
150 squats
1200m run (each member must run 200m x 3 sets)
Friday, May 31, 2013
Thursday, May 30, 2013
Friday May 31st, 2013
CoreFit:
4 sets of:
A1. Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
A3. Farmers Carry x 50 Meters
Rest 45 seconds
+
Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps ---moderate 75/55 will work for most.
Pull-ups x 5 reps ----if you can string 3 or more pull-ups do this as Rx'd.
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps - moderate and can be done unbroken.
Hand-Release Push-Ups x 10 reps
4 sets of:
A1. Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
A2. Glute Ham Raises. 6-8 reps @2020. Add band resistance or hold a light plate across chest if you can maintain tempo for 8 reps.
Rest 90 seconds
+
A1. Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
A2. Glute Ham Raises. 6-8 reps @2020. Add band resistance or hold a light plate across chest if you can maintain tempo for 8 reps.
Rest 90 seconds
+
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb. Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
Score is total reps for both 4 minute AMRAPS.
CoreFit:
Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds
+
Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
Wednesday, May 29, 2013
Thursday May 30th, 2013
CoreFit
5 sets of:
A1. Russian Kettlebell Swings x 8- 10 reps - heavy!
Rest 45 seconds
A2. One arm DB bench press 10-15 reps/ arm.
Rest 45 seconds
A3. Box Jumps -step down x 10-12 reps.
Rest 45 seconds
+
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Renegade Rows x 5 reps
Dumbbell Thrusters x 10 reps
200 Meter Run
A.
5 sets of:
Snatch cluster x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
5 sets of:
A1. Russian Kettlebell Swings x 8- 10 reps - heavy!
Rest 45 seconds
A2. One arm DB bench press 10-15 reps/ arm.
Rest 45 seconds
A3. Box Jumps -step down x 10-12 reps.
Rest 45 seconds
+
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Renegade Rows x 5 reps
Dumbbell Thrusters x 10 reps
200 Meter Run
A.
5 sets of:
Snatch cluster x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
This is full snatch, so if you receive it high, ride it down to complete a full squat.
+
4 rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
+
4 rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
Tuesday, May 28, 2013
Wednesday May 29th, 2013
CoreFit:
4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111 ---notice the tempo. 1 full second in bottom. load appropriately for 10 reps. Raise weight if you hit 10 reps.
rest 45s
A2. Pull-Ups x 8-10 reps. Use least amount of band help as possible to achieve 10 legit reps.
rest 90s
+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps
CrossFit:
4 sets of:
A1. Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
A2. Pull-ups x Max reps - cap at 15 reps. If 15 kipping reps is easy do as many strict as possible until failure then finish with kipping reps.
Rest 3 minutes
+
Complete as many rounds and reps as possible in 10 minutes of:
135/ 85lb. Power Clean x 10 reps
Burpees x 10 reps
4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111 ---notice the tempo. 1 full second in bottom. load appropriately for 10 reps. Raise weight if you hit 10 reps.
rest 45s
A2. Pull-Ups x 8-10 reps. Use least amount of band help as possible to achieve 10 legit reps.
rest 90s
+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
Burpees x 10 reps
CrossFit:
4 sets of:
A1. Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
A2. Pull-ups x Max reps - cap at 15 reps. If 15 kipping reps is easy do as many strict as possible until failure then finish with kipping reps.
Rest 3 minutes
+
Complete as many rounds and reps as possible in 10 minutes of:
135/ 85lb. Power Clean x 10 reps
Burpees x 10 reps
Monday, May 27, 2013
Tuesday May 28th, 2013
CoreFit:
4 sets of:
A1. Renegade Row x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swing x 15-20 reps
Rest 45 seconds
+
Take 15-20 minutes to build to a heavy Jerk- push or split, your choice.
Teams of 2. complete 7 rounds each of
Man-Makers x 5 reps (55/35 lb)
4 sets of:
A1. Renegade Row x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swing x 15-20 reps
Rest 45 seconds
+
partner workout
4 sets of:
30 seconds of Double unders
30 seconds of Rest
30 seconds of barbell Thrusters
30 seconds of Rest
4 sets of:
30 seconds of Double unders
30 seconds of Rest
30 seconds of barbell Thrusters
30 seconds of Rest
score is total reps for team at conclusion of 4 sets. keep a running tally.
CrossFit:
A.Take 15-20 minutes to build to a heavy Jerk- push or split, your choice.
during rest between attempts, warm-up lower body to prep for the man makers.
+
Teams of 2. complete 7 rounds each of
Man-Makers x 5 reps (55/35 lb)
P1 completes 5 reps, p2 completes 5 reps, p1 completes reps etc., until both partners have complete 7 rounds.
Sunday, May 26, 2013
Monday May 27th, 2013
CoreFit:
5 sets
A1. deadlift 3 reps.
rest 30s
A2. E-ROM Push-up clusters 3.3.3 scale up to a difficult push-up. do 3 reps, rest 10s, do 3 reps, rest 10s, do 3 reps
rest 30s
A3. side plank - each side 45s. no rest between sides.
rest 60s
+
For time:
Run 800m
Airdyne 75 calories
Run 800m
CrossFit
4 sets.
A1. deadlift 2-3 reps.
rest 30s
A2. AMRAP ring dips with 20 to 40# of chains added. place chains around neck. looking for ~ 5 reps.
rest 90s
+
5 sets
A1. deadlift 3 reps.
rest 30s
A2. E-ROM Push-up clusters 3.3.3 scale up to a difficult push-up. do 3 reps, rest 10s, do 3 reps, rest 10s, do 3 reps
rest 30s
A3. side plank - each side 45s. no rest between sides.
rest 60s
+
For time:
Run 800m
Airdyne 75 calories
Run 800m
CrossFit
4 sets.
A1. deadlift 2-3 reps.
rest 30s
A2. AMRAP ring dips with 20 to 40# of chains added. place chains around neck. looking for ~ 5 reps.
rest 90s
+
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile
Eric Siegel 22:19. Post time to comments.
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Thursday, May 23, 2013
Friday and Saturday's Workouts.
Fast and Furious:
3 rounds for time :
10 deadlifts --use ~65% of 1 RM
50 double unders ----- if not proficient at double unders- 15 calories on Airdyne.
+
GHD Sit-ups 3 x 15. Rest 90s.
foam roll low back and calves.
If you have trained last few days and are training tomorrow,please do the following
10 sets @80%
1 minute row
1 minute Airdyne
1 minute double unders
Saturday's Workout: ---done as our Memorial Day tribute for those that have fallen for our Freedom.
3 rounds for time :
10 deadlifts --use ~65% of 1 RM
50 double unders ----- if not proficient at double unders- 15 calories on Airdyne.
+
GHD Sit-ups 3 x 15. Rest 90s.
foam roll low back and calves.
If you have trained last few days and are training tomorrow,please do the following
10 sets @80%
1 minute row
1 minute Airdyne
1 minute double unders
Saturday's Workout: ---done as our Memorial Day tribute for those that have fallen for our Freedom.
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments.
Post rounds completed to comments.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Wednesday, May 22, 2013
Thursday May 23rd, 2013
CoreFit
3 sets of:
A1. Back Squat x 4-6 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
A3. Stretch Pecs 30s
Rest 60 seconds
+
5 Burpee Pull-Ups
10 Kettlebell Swings - heavy
20 Wall Ball Shots
CrossFit
A. Back Squat 3,2,1, 3,2,1. Rest 3 minutes between. Raise loads per wave. I.e., 200,210,220, 210,220,230.
5 Burpee Pull-Ups
10 Kettlebell Swings ---heavy
20 Wall Ball Shots
A1. Back Squat x 4-6 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
A3. Stretch Pecs 30s
Rest 60 seconds
+
"Helen"
3 RFT of
3 RFT of
400m run
21 KBS- 55#/ 35#
12 pull-ups ---scale to push-ups if you don't have pull-ups.
or if not coming on Saturday :
10 min AMRAP:
10 min AMRAP:
5 Burpee Pull-Ups
10 Kettlebell Swings - heavy
20 Wall Ball Shots
CrossFit
A. Back Squat 3,2,1, 3,2,1. Rest 3 minutes between. Raise loads per wave. I.e., 200,210,220, 210,220,230.
+
"Helen"
3 RFT of
3 RFT of
400m run
21 KBS- 55#
12 pull-ups
or if not coming on Saturday :
10 min AMRAP:
10 min AMRAP:
5 Burpee Pull-Ups
10 Kettlebell Swings ---heavy
20 Wall Ball Shots
Tuesday, May 21, 2013
Wednesday May 22nd, 2013
CoreFit:
3 sets of:
A1. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
A2. Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
A3. Waiter Walk x 25-yard each arm
Rest 60 seconds
+
Teams of 2. Each partner works for 2 minutes while the other rests. Score is number of Push Press Reps. :
A. Take 15 minutes to build to a heavy Jerk
+
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: (Do with partner)
30 calories on the Airdyne:
Push Press (115/75 lbs)
3 sets of:
A1. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
A2. Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
A3. Waiter Walk x 25-yard each arm
Rest 60 seconds
+
Teams of 2. Each partner works for 2 minutes while the other rests. Score is number of Push Press Reps. :
4 sets.
In 2 minutes:
Row 300 Meters
Push Press --Men 95#, women 65#
Row 300 Meters
Push Press --Men 95#, women 65#
CrossFit
A. Take 15 minutes to build to a heavy Jerk
+
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: (Do with partner)
30 calories on the Airdyne:
Push Press (115/75 lbs)
Tuesday May 21st, 2013
Against a 4-minute running clock, perform the following for max reps:
Run ~600m from gym to end ofWillow Way at Conklin Rd and back
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/18″) ---step down.
10 Pull-Ups ----CoreFit use ring rows.
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs) - ----CoreFit scale weight.
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders ---CoreFit practice for 30s
10 Toes to Bar ---- CoreFit : sub hanging leg raises or situps
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