W.O.D. – Workout of the Day

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD (20 min)

Back Squat: 1×5@60, 65, 70, 75%

Front Squat: 1×5@60, 65, 70, 70%

WOD

EMOM 10min

Odd: 1 Hang Clean and 1 Clean

Even:2 Clean and Jerks

Rx: 155/115

RxA: 205/135…

Announcements

• Memorial Day MURPH 2015 CLICK HERE

WOD

5 Hang Snatches (115/85)

7 OHS

5 Squat Snatches

200m run

4 Rounds for time

Announcements

• Memorial Day MURPH 2015 CLICK HERE

SWOD (20 min)

Back Squat: 1×5@65%,3×5@75%

Front Squat: 4×5@65%

WOD

AMRAP 8 min

4 Squat Cleans

8 Toes to Bar

12 KB Swings

Rx: 155/115 and 53/35

RxA: 205/135 and 70/53

Announcements

• Memorial Day MURPH 2015 CLICK HERE

WOD

800m run

100 Double Unders (300 singles)

400m run

50 Double Unders (150 singles)

800m run

100 Double Unders (300 singles)

BENCHMARK WOD

“Kalsu”

100 Thrusters (135#/95#)

5 burpees at the top of each minute (Start with burpees)

-For time- (45 min cap)

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle …

SWOD

2 Position Snatch (HH and Hang)x3

Snatch Balance 4×3

WOD

10 Strict Pullups

12 Hang Cleans (135/95)

50m Overhead Lunge w/Plate (45/35)

4 Rounds for time

SWOD (25 min)

Back Squat: 1×5@60%, 1×3@70% 1×2@80%, 90% 1×1@95%

Front Squat: 1×5@65%, 1×4@75%, 80%, 85%

WOD

Tabata Floor Presses (95/65)

rest 2 min

Tabata Air Squats

score=Total reps for each Tabata, not lowest reps per set 😉

Announcements:

• We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.
• Come support the competitors at the Rumble in Paradise held at CrossFit San Diego tomorrow!  Saturday April 25th! 8am start.  841A 14th Street San Diego, CA 92101 Phone:

Announcements:

• We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.

SWOD (15 min)

Back Squat: 2×5@65%,

                      3×5@70%

Front Squat: 4×5@60%

WOD

1 min max Wall Balls (20/14 to 10/9)

1 min max Ring Rows

1 min max HSPU …

Announcements:

• We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.

Skill: Kipping and hollow/arched positions

WOD

8 SDHP (95/65)

10 Dumbbell Step Ups (40/30 onto 20″)

12 Dumbbell Front Rack Squats (40/30)

400m run

3 rounds for …