CrossFit Stafford
Forging Elite Fitness for everyday people of all ages! We'll challenge you to do your best, then we'll challenge you again.
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5-28-2012 WOD: "Memorial Day Murph"
The Box is open for INDIVIDUAL "MURPH" at 0700. 0730/0800/0830 will be "team Murph".
~~PLEASE NOTE: No individual Murph will be run at any other time but **0700**. The Box will close after the 0830 athletes are finished.
-RUN 1 MILE
-100 PULLUPS
-200 PUSHUPS
-300 AIR SQUATS
-RUN 1 MILE
WEAR A 20LB VEST IF YOU HAVE ONE
5-25-2012 WOD: Deadlift
-1@95%OF PR
-10@55% OF PR
-TRY FOR NEW PR
- 20@45% OF NEW PR
- TRY FOR NEW PR
-30@35% OF NEW PR
THE REPS SHOULD BE DONE WITHOUT A BREAK. DO NOT BREAK IN MIDDLE OF SET
THEN:
- 3 MIN OF L-SIT TIME
- 20 PARALLETTE PASS THROUGHS
5-24-2012 WOD: Whole Class WOD
WHOLE CLASS TOGETHER:
- 8 X HANDSTANDS, 30 SECONDS HOLD, 30 SECONDS STATIC SQUAT, 30 SECONDS REST
- TABATA: DU & ABMAT SITUPS (20 SEC WORK, 10 SEC REST
THEN, IMMEDIATELY INDIVIDUALLY FOR TIME:
-RUN 400M
-25 BURPEES
10 X: 5 AIR SQUATS, 5 PUSHUPS, SITUPS
- 100 MOUNTAIN CLIMBERS (SINGLE COUNT)
- RUN 400M
5-23-2012 WOD: "JACKIE ON THE DOUBLE"
1000M ROW
-50 THRUSTERS (45/35)
-30 PULLUPS
REPEAT
THEN:
- TABATA BATTLE ROPES (4 MIN
OF 20 SEC WORK; 10 SEC REST)
***ATHLETES WILL GO IN HEATS.
YOU CAN START WITH BATTLE
ROPES IF WAITING FOR ROWERS.
5-22-2012 WOD:
- 20 V-UP SITUPS
THEN, AMRAP FOR REMAINDER OF
3 MIN:
-10 "JUMP ROPE" OHS
-20 DU
REST 1 MIN
ROUND 2:
-20 MED BALL SITUPS (20/14)
-THEN, AMRAP FOR REMAINDER OF
3 MIN:
-3 HSPU
-7 BOX JUMPS
REST 1 MIN
ROUND 3:
-20 ABMAT SITUPS
THEN AMRAP FOR REMAINDER OF
3 MIN:
-10 "JUMP ROPE" OHS
-20 DU
REST 1 MIN
ROUND 4:
REPEAT ROUND 2
ROUND 5
REPEAT ROUND 1
SCORE TOTAL REPS PER ROUND
EXCLUDING ALL THE SITUPS.
"JUMP ROPE" OHS IS AN OHS
USING THE JUMP ROPE AS THE BAR.
5-21-2012 WOD:
-ROW 1000M
-RUN 800M
THEN:
- 10 ATLAS STONE LIFTS
5-18-2012 WOD:
AMRAP 20 MIN:
• 5 HAND STAND PUSH UPS
• 10 PARALLELETTE PUSH UPS
• 20 TOES THRU RINGS
**EXTRA CREDIT: 5 X ROPE CLIMBS
***SKILL WORK: GOAT
***Box will be closed this Saturday, 19 May 2012****
5-17-2012 WOD: "WHITTEN"
THURSDAY 5/17/2012
“WHITTEN” 5 ROUNDS FOR TIME:
• 22 KB SWINGS (72#)
• 22 BOX JUMP (24 INCH)
• RUN 400M
• 22 BURPEES
• 22 WALL BALL (20#)
**EXTRA CREDIT: 50 WALKING LUNGES W/ OR W/O OVERHEAD WT.
***SKILL WORK: TOES THRU RINGS
5-16-2012: "CHIPPER WOD"
CHIPPER FOR TIME:
• 5 DEADLIFT (1.5X BODY WT)
• 10 PULL-UPS
• 15 BURPEES
• 20 KB SWINGS (53#/36#)
• 25 SQUATS
• 30 SIT UPS
• 35 SLEDGE HAMMER TO TIRE
• 40 JUMPING JACKS DURING 800 M RUN (10 JACKS EVERY 200 M – LIGHT, 40 MPH SIGN, LIGHT, END)
**EXTRA CREDIT: N/R
***SKILL WORK: WBS
5-15-2012 WOD:
3 ROUNDS FOR TIME
• 20 PULL UPS
• 30 CALORIE ROW
• 20 TOES TO BAR
• 30 DU’S
**EXTRA CREDIT: 20 GHD SIT UPS, 20 BACK EXT, 1 MIN. PLANK OR TABLE TOP
***SKILL WORK: SNATCHES
Whole Nine
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