WOD 5/29/2015

3 rounds for time of:
10 kettlebell swings 35#/53#
200 M farmer carry 15#/35#
50 M broad jump burpees
50 M lunges
100 M sprint

WOD 5/28/2015

Five rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 squats) add 30 double-unders to each round.

Rest 3-5 minutes

3 rounds for time of:

20 box jumps/step-ups w/ 20# ball
20 sit-ups w/ ball
20 wall ball shots

* any time the ball comes to the ground= 10 burpees

WOD 5/27/2015

100 Hang power snatch (5 burpees every time the bar comes to the floor)

(Compare to 5/27/2014)

WOD 5/26/2015

Deadlift 10-5-3-1-1-1-3-5-10

5/25/2015 (Memorial Day Murph)

"Murph"

1 mile Run
100 Pull-ups
200 Push-ups
300 sit-ups
1 mile Run

WOD 5/22/2015

Run 400M for time

then

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

(main site WOD 5/19/15)

WOD 5/21/2015

Complete AMRAP in 8 minutes of:

115-lb should press
Each time you break, perform 50 double unders

Rest 4 minutes

Then, AMRAP in 8 minutes of:
205-lb hang power cleans
Each time you break, perform 30 squats

Note number of shoulder presses and hang power cleans.

(Main site WOD from 5/18/2015)

WOD 5/20/2015 (Jackie)

Thruster 5-5-3-3-3-1-1-1-1-1

then:

"Jackie"

For time:

Row 1000M
45-lb Thruster, 50 reps
30 pull-ups

WOD 5/19/2015

Back Squat 10-5-3-1-1-1-3-5-10

(Main site WOD from 5/14/2015)

WOD 5/18/2015

2015 Regional Event 6

5 round for time of:

Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

WOD 5/15/2015

"Death by pull-ups"

Continue for as long as possible, First minute complete 1 pull-up, second minute 2 pull-ups, and so on until you can't complete the required amount for the round.

Note: The CrossFit Regionals start today in the South and Atlantic Regions.  We've been doing some of the Regional Events this week as a way to experience what type of work is involved in these WOD's.  It's been a hard week and everyone deserves a little rest and recuperation.  Grab a glass of FitAid (or water) and mobilize while watching the action.

WOD 5/14/2015

For time:

1 mile run or 2000M Row

Then:

Choose One:

"The Shoulder Killer"

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

or

2015 Regional Event 4

250 ft Hand stand walk for time

or

"Death by Thruster"

Use Fran weight.  First minute do 1 thruster, second minute do 2, and so on until you can't complete the required amount for the round.

WOD 5/13/2015

2015 CrossFit Regional Event 3

For time:
1-mile run
135-lb overhead squat, 50 reps
100 GHD sit-ups
150 double-unders
135-lb sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches

WOD 5/12/2015 "Tommy V"

2015 CrossFit Games Regional Event 2

"Tommy V"

For time:
115# Thruster, 21 reps
15-ft rope climb, 12 ascents
115# Thruster, 15 reps
15-ft rope climb, 9 ascents
115# Thruster, 9 reps
15-ft rope climb, 6 ascents

WOD 5/11/2015 ("Randy")

2015 CrossFit Games Regional Event 1

"Randy"

For time:

75# Power Snatch, 75 reps

(Compare to 6/11/2014)

WOD 5/8/2015

5 rounds of:

7 reps of each exercise

Power Clean
Front Squat
Push Press
Back Squat
Jerk

Increase load each set/round

WOD 5/7/2015

Annie

50-40-30-20-10 reps of:

Double unders
Sit-ups

WOD 5/6/2015

Run 200 M
30 ring dips
Run 200 M
30 kettlebell swings
Run 200 M
30 sit-ups
Run 200 M
30 push ups
Run 200 M
30 dollys

WOD 5/5/2015

Power snatch plus Overhead squat 5-5-3-3-3-1-1-1-1-1

3 rounds for time:
50 M Walking lunges
150 M run
5 Power snatch plus OH squat at 70% max

WOD 5/4/2015

3 rounds of:

400 M run
Rest 1 min

3 minute AMRAP of
5 pull-ups
5 knees to elbow
6 pistol squats
Rest 1 min

WOD 5/1/2015

Full squat clean 1-1-1-1-1

Then:

15 min AMRAP of:

3 squat cleans 75%
10 box jumps
10 toes to bar
10 push-ups