Test Day

1. 500m row time trial

2. 2 minute AirDyne for max calories

3. 2 minutes of max rep double unders

4. 3 minute wall handstand hold

Rest at least 3 minutes between each. These are all-out efforts. 

PC's

5 rounds for time:

10 power cleans (155/105#)

10 burpees

"Cash out" 800m run 

Bowflex

For time:

100 double unders

30 front squats (135/95#)

10 muscle ups

40 toes-to-bar

Memorial Day Murph

Come join us in Amarillo as our friends at CrossFit 806 host this awesome fundrasier event. You must sign up online at crossfit806.com, and we are going in the 11am heat. The workout "Murph" is as follows:

For time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

 

Wear a 20lb. vest or armor if available.

 

If you're going to stay home with your family just do the 'at home' version:

1 mile run

100 push-ups

200 sit-ups

300 air squats

1 mile run



Endure

For time:

800m Run
1 minute plank
200m Run
2 minute plank
400m Run
3 minute plank

Grippers

10 minute AMRAP

1000m row

50 pullups

40 kettlebell swings (1.5/1pood)

Max rep handstand walks 20ft. (Or wall walks)

Hero - "Omar"

From crossfit.com

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

 

For time:

10 Thrusters (95/65#)

15 Bar facing burpees

20 Thrusters

25 Bar facing burpees

30 Thrusters

35 Bar facing burpees

 

Lower extremity festival

Find your max height box jump in 10 minutes.

WOD:

15 min AMRAP

3 deadlifts (250/150)

6 box jumps (30/24")

9 sled drives 12'

Burpee Break

10 Hang power snatch (95/65#)
20 Butterfly situps
x 2 rounds

50 Burpees

10 Hang power snatch (95/65#)
20 Butterfly situps
x 2 rounds


Hang is where you start and power is where you finish.

Helen

3 Rounds

400m Run
21 Kettlebell swings
12 Pullups

"Steph"

Strength: Work up to 3 heavy singles.

 1-1-1

WOD

3 rounds for time:

10 pullups

30 pushups

50 air squats

An old classic. Kenny jerks heavy. 

Endure - Stations

2 rounds for max reps:

:90s D-ball slams
:90s AirDyne (cals.)
:90s Row (cals.)
:90s 15 foot shuttle run
:90s Hollow rock
Rest 2 minutes

Jesse CrossFit

12 minute AMRAP:

6 HSPU'S 

30 front rack walking lunges (95/65#)

20 pull-ups

Mini Games 2012

Test:
Max rep double unders in 2 minutes

WOD: 15 min AMRAP
9 box jumps (24/20")
6 push press (115/75#)
3 toes-to-bar

Randee with her first RX yesterday! Happy 1 pood graduation.

Violent hips

Strength / Skill: 5 sets of 1 Power clean, 1 Hang power clean, 3 Front squats. For max weight.

WOD:
For time
10 kettlebell swings / 1 Burpee
9 kettlebell swings / 2 Burpees
8 kettlebell swings / 3 Burpees
etc.
until 1 kettlebell swing / 10 Burpees

Girls 1 pood
Guys 1.5 pood

Weekly results

The Bear

6 rounds

1 minute AMRAP:
1 Deadlift
1 Hang clean
1 Front squat

1 minute AMRAP:
Wall climbs

1 minute REST

Guys: 155#
Girls: 105#