May 2012 WODs

Here are CrossFit Cheshire’s WODs for May 2012.

Last month’s WODs | Next month’s WODs

05/28/12
As most of you already know from all of the chatter Monday, Memorial Day brings…

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

05/26/12
“21 Guns – A Memorial Salute”
Partner #1: 21 Pull-ups
Partner #1: 21 Burpee Box Jumps (20″ RXd)
Partner #1: 21 Firemans Carry Back Squat
Partner #1: 21 Burpee Box Jumps
Partner #1: 21 Pull-Ups
Partner #2: executes the same WOD
Partner #1: again
Partner #2: again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

05/25/12
“Nicole”
20 min AMRAP
Run 400 meters
Max rep pull ups

05/24/12
Skill: Atlas Stones
Practice Technique – 10min Time Limit

3 R/F/T
250 m Run
10 KB Swings 70/35
250 m Row
10 Box Jumps 30/24

05/23/12
For Time:
3 Reps Bear Complex (95/65) & 100 Jump Rope Singles
6 Reps Bear Complex & 50 Jump Rope Singles
12 Reps Bear Complex & 50 Jump Rope Singles
6 Reps Bear Complex & 50 Jump Rope Singles
3 Reps Bear Complex – DONE

05/22/12
Strength 3X5 Bench Press

2000M Row
2 Min Rest
2000M Row

05/21/12
30 Front Squat (50% BW )
30 Box Jumps 24/20 in.
3 Rope Climb ( Sub 15 K2E and 15 Pull-Ups )

20 Front Squat
20 Box Jump
2 Rope Climb

10 Front Squat
10 Box Jump
1 Rope Climb

Record Time and Weight used.
Extra Credit is from the ground, no rack

05/18/12
4 R/F/T
30 Russian Twists
30 Push-Ups
30 KB Swings 53/35
30 AbMat Sit-Ups

05/17/12
Back Squat 2-2-2-2-2-2
( 75 % of 1 Rep Max )

1 Mile Run For Time

05/16/12
21-15-9
Power Clean 135/95
Pull-Ups

05/15/12
Teams of 2 must Complete the following:
Partners can switch workouts but rounds are not complete until both finish

8min AMRAP of
10 KB Swing 53/35
5 Burpees

8min AMRAP of
10 AbMat Sit-Ups
10 Ring Dips

8min AMRAP of
10 Box Jumps 24/20
10 KB SDLHP 53/35
Record Rounds and modifications

05/14/12
4 x 250m Row with 30sec rest between sets
Record Time including rest

7 R/F/T
10 Box Jumps
5 HSPU ( Sub Wall Climbs )
10 OHS 95/65

05/11/12
Skill: Atlas Stones

Jackie
1,000m Row
50 Thrusters w/ 45lbs OLY Bar
30 Pull Ups

05/10/12
Find your 1 Rep Max Turkish Get-up (10min Time Limit)
Then
7 R/F/T
10 DB Snatches Right Arm
100 Jump Rope
10 DB Snatches Left Arm
5 Ring Dips

05/09/12
Strength: Clean ( Full Squat ) 5 – 5 – 5
Record all three 3 Lifts

For Time
50 Push-Ups then 10 Air Squats
40 Push-Ups then 20 Air Squats
30 Push-Ups then 30 Air Squats
20 Push-Ups then 40 Air Squats
10 Push-Ups then 50 Air Squats

05/08/12
1 round for time
30 Burpees
15 Deadlifts (225/155)
50 Walking Lunges
15 Toes to Bar
30 Squat Jumps
15 Chest to Bar Pull-Ups
50 AbMat Sit-Ups
15 Push-Ups

05/07/12
5 x 3 Strict Press
Then work up to Heavy Push Press 1-1-1-1-1

Rest
2k Row for Time

05/04/12
Dead Lift 3-3-2-2-2
( Increase Weight After Each Set )

5 Min AMRAP
5 Jump Squats
5 HR Push-Ups
5 Pull-Ups

05/03/12
3 R/F/T
20 Cal Row
20 Wall Ball 20/14 lb.
20 SDLHP 53/35 lb.
20 Box Jump 24/20″
20 Push Press 30/20 lb.

05/02/12
Skill: Practice OH Squat

Nancy
5 Rounds for Time
15 OH Squat 95/65lbs
400m Run

05/01/12
Skill: Practice MB Cleans
Bench Press: Find Your 1 Rep Max
– Rest-
2 Min Max Rep AbMat Sit-Ups

LEAVE A COMMENT