WARM UP: EVERETT Warm Up: 20 Lunges 15 Air Squats 10 Push Ups 5 Burpees 10 Down dog push ups :30 Handstand Hold SKILL: Handstand Push Up Work WOD: 15 Min AMRAP: 10 Ground To Overhead (135/95) 15 No Push Up Burpees 20 Hollow Rocks
WARM UP: Plyos SKILL: Set up for WOD WOD: 8 – 5:00 Rounds 400 m Run, ME KBS, 1:00 Rest 400 m Row, ME AB Mat SU, 1:00 Rest 400 m Run, ME KB Goblet Sqt, 1:00 Rest 400 m Row, ME K2E, 1:00 Rest 400 m Run, ME Box Jump Overs, 1:00 Rest 400
WARM UP: 400m Run Plyos 30 Jacks 30 Seal 10 Reach Thru’s 3 Rounds of Cindy SKILL: “Friends” 15-12-9-6-3 Russian Kettlebell Swing Ring Rows Air Squats Push-ups WOD: “T.U.P” 15-12-9-6-3 Power Cleans (135/95) Pull Ups Front Squats Pull Ups Staff Sgt. Michael H Simpson’ died due to injuries he sustained on April 27th, 2013
With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 4-week program that you can do at home or at
WARM UP: PVC Burgner Good mornings OHSQ Snatch grip PP Power snatch balance Heaving snatch balance Full Snatch Balance Sotts press SKILL: 5 sets 1 Snatch Balance + 2 OHSQ WOD: 5 RFT 10 Hip Power Snatch (95/65) 10 Burpees Over Bar
WARM UP: 200 M Run :30 drills 2x’s Squat hold Air squats Pass thrus Good Mornings Lunges L2I Right L2I Left Down Dog Stretch SKILL: 12 Min EMOM M1: 8 Back Squats @ 65% M2: 10 DB Seated Shoulder Press (12in box) M3: :40 Plank Hold WOD: For Time: 800 M Run 50 Plate OH
WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg cross overs 10 SLSU SKILL: Every :90 for 9 min (6 sets) 4 Deadlift at 80% 6 Box Jumps (24/20) WOD: 3 Rounds For Time: C2C Sled Push (180/140) 20 Slam Ball Over Shoulder (70/50) 30 V-Up’s
WARM UP: 200 M Run 200 M Row 1 Min bike 20 Walking Lunges 10 Burpee into Squat Jumps 10 Inch Worm to Push Up 10 Lunge to instep 5 No thigh push ups w/:03 negative SKILL: 5:00 to Complete: 40/35 Cal Bike *Stop and perform 5 Push ups every minute on the minute (2:00
WARM UP: 200 M run PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges 10 Drop squats (encourage quick feet) 5 Drop lunges SKILL: 10 Min to complete 5 Sets of: 3 Push Jerk + 1 Split Jerk @ 70-75% of 1RM Jerk WOD: 12 Min AMRAP: 20
WARM UP: Plyos SKILL: Set up for WOD WOD: 21-18-15-12-9-6-3 For Time-24:00 cap Mountain Climbers (ea. step is half rep) Slam Ball Sit-ups (15/20) Squats (hugging plate/45/25) Russian Twists (45/25) WBS (20/14) 150 m Row Between Ea. Round
8842 Broadway St.
San Antonio, Texas 78217
