Saturday, May 30, 2015

"Heavy Duty"...

For time:

15-12-9

Thruster (135)

Pullups

Rest 3 mins

15-12-9

Power Cleans (155)

Ring Dips

Rest 3 mins

15-12-9

Deadlift (265)

HSPU

52:31 Rx. Sucked solo. Thrusters were SLOW and BRUTAL!

4.5 Mile Ruck...

4.5 Mile Ruck with 20lb pack. Sprint last 400m. 47 birthday burpee cash out. I am beat.

Friday, May 29, 2015

3 rounds for time of: 14:47
500 meter Row
12 Deadlifts (Bodyweight - 160#)
21 Box Jumps (20")
15:41

My SLOWEST time on this WOD EVER! Felt good just to move after "Murph". Probably didn't eat enough over the last 36 hours!

Monday, May 25, 2015

"Murph"...

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

78:36 unbroken (all pullups then all push ups then all squats)

* Compare to May 26, 2014

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Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

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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.

Sunday, May 24, 2015

"2-2-2"...

OTM 12:

2 Snatch Grip Deadlifts (74)

2 Hang Power Snatches

2 Overhead Squats

Friday, May 22, 2015

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
12:35 - (1:53 PR!)

*Athlete must load their bar for each lift

Wednesday, May 20, 2015

150 Burpees...

Planet Fitness in S. Burlington, VT.

Felt good after a lot of driving today.

50 Box Squats...

1.5 mile hike to box

50 Box Squats - 10x5 (165)

1.5 mile hike home

Sunday, May 17, 2015

Barbell Mile...

Carry barbell (225) on back between two racks 60 feet apart. 88 times back and forth. #screwyougravity #dodifferentshit #anw2016 #kbr

"300 Seconds"...

AMRAP 5:

5 Strict Burpee Pull Ups

5 Ring Dips

5 Rounds + 3 reps

Friday, May 15, 2015

Friday Night Bro Sesh at CF Sobo...

"The Albany Crippler"...
Teams of two complete:
20 Ground to OH (135) can be snatch or C&J
40 Strict HSPUs
60 C2B Pull Ups
80 Burpees
100 Kettlebell Swings (53)
120 Double Unders

18:48 W Eddie F.

Did about 1/2 the reps except double Unders. Completed 33 of the 120.