"Catapult"...

9-7-5 of:

 * Back Squat (225/70% of 1RM)

* Bar Muscle Ups

16:23 Rx

Video of Bar Muscle Up

"Murph"...

Last Time - 40:04

Today - 54:28

Hit cap - ran second mile - came back and finished last two rounds of "Cindy". Mental challenge today. Woke up and felt like crap. Almost didn't go. Happy I did.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer was built.

Front Squats & "Johnny D"...

Front Squat (deload week)
95x5
115x5
135x5
95x5
115x5
135x5

then:

"Johnny D"
AMRAP 10:
Up Ladder of:
* HSPUs
* KBS (88)

1 HSPU, 1 KBS
2 HSPU, 2 KBS

8 rounds plus 9 HSPUs & 1 KBS (45 HSPUs & 37 KBS)

"Slow and Low"

5 rounds for time:

* 3 Kettlebell HSPUs

* 10 Strict Chin Ups

7:29 Rx
 
20 minutes of Mobility post WOD

"Back Squat Nancy"...

5 RFT of:

* 400M Run

* 15 Back Squats (135)

17:34 Rx

* Used Wall Ball for depth - hit every time.

* All Squat Sets Unbroken

Brutal.

"MDV" & "Slingshot"...

"MDV"

50-40-30-20-10 Unbroken Single Unders

1:56 Unbroken

* 5 Burpee Penalty and re-start round when you miss a rep

then:

"Slingshot"

AMRAP 10 (Up Ladder):

* Muscle Ups

* Burpees

(1 Muscle Up, 1 Burpee / 2 Muscle Ups, 2 Burpees, etc.)

6 rounds + 5 Muscle Ups (26 MUs & 21 Burpees)

Pumped! My best 30 MU for time is 9:51.

Front Squats...

95x5

115x5

140x3

170x5

195x3

220x3 (15# PR)

"Lung Burner"

10 Rounds for Time:

200M Row

10 Kettlebell Snatches (35) - 5/5

10 Push Ups

22:07 Rx

* In the burning sun in the driveway.

"Piranha"...

15-10-5 of:

Toes-to-Bar Deadlifts @ BW (155)

Chest-to-Bar Pull Ups

Push Up

7:13 Rx  (1:14 PR)

(Toes-to-Bar Deadlifts are 1 Deadlift then 1 Toes-to-Bar)

"Leap of Faith"...

500M Row

15 KBS (53)

5 Muscle Ups

400M Row

12 KBS

4 Muscle Ups

300M Row

9 KBS

3 Muscle Ups

200M Row

6 KBS
2 Muscle Ups

100M Row
3 KBS

1 Muscle Up

15:37 Rx

"Front Squat O.T.M." & Double Tabata Ropes and Burpees

Front Squat

 2-2-2-2-2-2-2-2 @ 195# - On the minute for 8 sets (felt solid)

Cash out: Double Tabata Ropes and Burpees (6 Burpees - need to push for more)

Front Squats...

95x5

115x5

140x3

160x3

180x3

205x3

CrossFit Games Regional Jumbotron Stream

Watch the Crossfit Games Regional WODs LIVE:






Watch the 2012 CF Games - Regional Action - LIVE

“Angie”...

For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

19:58 Rx (1:55 PR)

Sub 20 minutes was a 2012 goal. F Yea!


Angie is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). It first appeared on the CrossFit website on August 18, 2003, though it had not yet been named. The workout did not appear in its current version until 26 July, 2004.

"J.T."

 21-15-9 of:

Handstand Push Ups

Ring Dips

Push Ups

12:53 Rx (34 second PR) - Round 1 took me 3 minutes. Imploded after that.

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Back Squat 5x3 Across, Push Press 3x3, Prowler Push...

Back Squat

5 x 3, Across - 275# (stilll need to work depth!)

Push Press

5 x 3, Climb

135x3

155x3

175x3 (ran out of time)



Prowler Push

5 x 40 Meters (270#)

Rest as needed

Viking Warrior Conditioning & Clubbell Mills...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 25 sets of 8 in 12 minutes and 15 seconds.

Snatch - 16kg bell - 25 sets of 8 - 200 reps

Here is a video demonstrating Viking Warrior Conditioning

 

Cash Out: 100 Clubbell Mills - 15lb Club

 

Great article by Marty Gallagher that states - "The Clubbell is a patented strength training tool which combines modern technology with ancient science. Here is an ultra basic, elemental Clubbell workout that a true hardcore trainee can sink their teeth into - The Mill & The Swipe".

Check out the article in it's entirety -

http://www.rmaxinternational.com/images/barbarictool.pdf



Front Squats & 10 Msucle Ups for Time...

Front Squat

95x5

115x5

140x3

150x5

170x5

190x5

Cash Out: 10 Strict Muscle Ups for Time - 58 seconds

Deadlift 3x5 & "Jigsaw"...

Deadlift 3x5

375x5

375x5

375x5


"Jigsaw"

* 2 partner teams complete:

* 5 Games-Style-Box-Jumps

* 30M Shuttle Run

* 5 Burpees

* 10M Shuttle Run

* High 5 team member

18 rounds Rx

Muscle Snatch, Power Snatch, Snatch...

Muscle Snatch

75x1

95x1

115x1

135x1

145x1

Power Snatch

115x3

125x3

130x3

135x3

140x2

Snatch

75x5

75x5

75x5

75x5

75x5

Need to work on triple extension and shrugging/no arm bend. Today was a lesson in leaving my ego at the door!