WOD 05.31.09 Murph

"Murph"

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.

Time 45:45 as RX'd with a 20lb vest

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

WOD 05.28.09

Thruster Ladder
With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.

9 Rounds + 5 with 50lb Dumbbells

Row 500m
Time 1:33

The nice thing about a 500m is by the time it starts to suck it's almost over

WOD 05.27.09

High Bar Back Squat
135x5, 185x5, 225x5, 245x5, 265x5

Decided to go high bar because I have never done them before and I wanted to keep the weight light because I'm still recovering this week.

North East Qualifier

May 23rd and 24th

WOD 1
12 mins As Many Rounds As Possible of:
5 Thrusters 135lbs
10 Burpees

7 Rounds completed

WOD 2
Row 2K

Time 7:20

WOD 3
10-9-8-7-6-5-4-3-2-1
155lb Power Cleans
Chest to bar pull-ups
1.5 Pood Kettlebell swings

Time 13:33

WOD 05.18.09

Weighted Pull-ups, Chest to Bar
20x5, 30x5, 50x5, 58x5, 63x5

WOD 05.17.09

5 rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Abmat sit-ups

Time 26:50

WOD 05.16.09

Front Squat
185x5, 205x5, 215x5

Didn't go real heavy on this

3 Rounds:
5 Power Cleans 155
10 C2B Pull-ups
1:57

WOD 05.14.09

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlifts (175lbs)
Push-ups

Time 2:00 (PR)

I love this WOD

WOD 05.13.09

Snatch
125x3,135x3,145x3,155x3,165x3

Row 1K 3:25 (PR)

WOD 05.11.09

Back Squat
315x3, 335x3, 345x3, 350x3(PR), 350xfail

Had absolutely nothing on that last set. The 350 felt strong though, which was nice.

WOD 05.10.09

5 Rounds:
30 Double-Unders
20 Push-ups
10 Mid Hang Power Cleans, 135

Time 14:56

Fucking Double-Unders, I'm just good enough to get tire myself out with them, but not good enough to be efficient. Push-ups were unbroken, cleans weren't bad.

WOD 05.07.09

21-15-9 reps of
Thruster, 95lbs
Box Jump 28"

Time 6:00

WOD 05.06.09

Max Rounds in 12 Minutes of
5 Deadlifts at 262.5lbs (1.5xBW)
10 Pull-Ups

9 Rounds + 5 deadlifts

WOD 05.05.09

Went out to Crossfit Queens tonight

21-15-9
Kettlebell swings 44lb
Burpees

Time 3:15

Fun little burner

WOD's 05.02.09 Hoboken Pre-Qualifier Challenge

First WOD
5-4-3-2-1
Snatch 135lbs
Muscle-Ups
Time 6:30

2nd WOD
30 Thrusters at 135lbs
30 Burpees
1 Mile Run
Partition as desired
Time 14:03

WOD 4.30.09

Wanted to do some heavy lifting today:
Squat 325x2x4
Press 165x2x4
Deadlift 425x2x4

Finished with a metcon I adapted from CF Football
12-9-6
135 Power Cleans
Burpee Pull-ups
Time 4:54