Team of 2 (both team members must run)
2015 Regional WOD
26 min time cap
Run 1 mile
50 OH Squats 135/95
100 V-Ups (sub for ghd’s)
150 Double Unders
50 Sumo Deadlift High Pulls 135/95
100 Box Jump Overs
Strength:
Back Squat
Met-con:
2015 RegionalWod #1
"Randy"
For Time:
75 Power Snatches 75/55
Every :90
3 position Clean+jerk; 1 from above knee-1 from below knee-1 from floor+1 jerk
Rx=full squats on each rep
Start at 50-60% and work to something challenging
Met-Con
7 Rds….work with a team and rotate through. Rest long enough to make each a max effort
Max calorie row in 1 minute
Buy Out- 50 Ring Push Ups (rings should be set 3-4” of the ground
10 Rds.
Every :90
3 Position Snatch; 1 from hip-1 from top of knee-1 from floor
Rx=full squat on each rep
*start at 50-60% and work to something challenging
Met-Con
15 min AMRAP
Conga line: 100m sled pushes
Buy out- 100 sit ups
8:00am Start
"Murph"
run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
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.
800M Barbell carry 135/95
3 max efforts
500M row
Rest as needed between rows.
12 min AMRAP:
9 Deadlift 115/75
7 STOH 115/75
5 Box Jumps 30/24
2 Rds for Time:
Run 800m
30 Power Cleans 135/95
30 CTB Pull Ups
"Karen"
150 Wall Balls for time
Men- 20#/10'
Women- 14#/9'
5 Rds for time:
15 KB Swings
15 Deficit Push ups (men- hands on 45# plate/women- hands on 25# plate)
30 Ab Mat Sit Ups
800M Barbell Carry 135#/95#
10 Burpee penalty for dropping bar
Then
500M Row- Max effort X 3
rest as needed between efforts.
4 Rds for time:
2 Rope Climbs
Sprint 200m
4 Squat Cleans 185/115
Sprint 200m
There will not be a class on Fri @ 530pm.
For Time:
"Diane"
21-15-9
Deadlift 225/155
HSPU
*There will not be a class Friday evening. All other classes will be held as scheduled.
5 Rounds for time:
10 Squat Snatches 75/45
:30 sec Top of Ring Dip Hold
10 Squat Snatches 75/45
1:00 Plank Hold
For Load:
Thusters 3-3-3-3-3
For time:
30 T2B
50 Ab Mat Sit Ups
200 Double Unders
TLC will be closed today in support of CFT's "Barbell for Boobs" event.
*TLC will be closed Saturday, May 9 in support of CFT's "Barbells for Boobs" fundraiser. Info can be found on FB:CrossFit Tullahoma goes Barbells for Boobs
5 rounds for time:
10 squat cleans 95/65
30-second L-sit hold
10 Squat Cleans 95/65
60-second Hollow Hold from pull-up bar
For Load:
Every 90 sec. for 10 rds
1 Power Snatch + 1 Hang Squat Snatch
Met con:
10 rounds for Max Reps:
30 seconds of burpees
Rest 30 seconds
30 seconds of Push Ups
Rest 30 seconds
*TLC will be closed Saturday, May 9 in support of CFT's "Barbells for Boobs" fundraiser. Info can be found on FB:CrossFit Tullahoma goes Barbells for Boobs
TLC will be closed Saturday, May 9 in support of CFT's "Barbells for Boobs" fundraiser. Info can be found on FB:CrossFit Tullahoma goes Barbells for Boobs
Wednesday open gym : 4-6pm
15min AMRAP:
7 push presses 135/95 (scale 95/65)
10 OH Squats135/95
30 Ab-Mat sit-ups
30 min AMRAP
Teams of 2
Run 800m
40 KB Thusters 35/ 20 (must swap hands and/or partners after 10 reps)
400m Partner Carry
*both team members must run 800m.
Strict Press-(3x2 at 75%)(2x3 at 80%)
3 rds for time:
10 HSPU
15 Ring Dips
20 Push Ups
25 Pull Ups
Rx- all movements are to be done strict! Only use a kip or assistance once you can no longer complete the strict movement.