Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps
Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs.
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WOD Demo with Aja Barto and Jared Davis - video [wmv] [mov]
Monday, May 28, 2012
Sunday, May 27, 2012
Rest Day
Rest up and be ready for Murph tomorrow!
"On Monday, May 28, 2012, Carport CrossFit will celebrate Memorial Day and honor our nation's fallen heroes including, in particular, those who have been awarded The Congressional Medal of Honor, by running the Hero WOD known as "The Murph" or "Murphy". The Murph consists of a 1 mile run, 100 pullups, 200 pushups, 300 air squats and another 1 mile run. It is said to have been the favorite workout of U.S.N. Lt. Michael Murphy who, at the age of 29, valiantly and selflessly gave his life for his country and his comrades while engaging enemy combatants in Afghanistan on June 28th, 2005. The pull-ups, pushups, and squats may be partitioned as needed. As Lt. Murphy preferred to do this workout wearing body armor, athletes are encouraged to wear weighted vests as they dare." - Puma
"On Monday, May 28, 2012, Carport CrossFit will celebrate Memorial Day and honor our nation's fallen heroes including, in particular, those who have been awarded The Congressional Medal of Honor, by running the Hero WOD known as "The Murph" or "Murphy". The Murph consists of a 1 mile run, 100 pullups, 200 pushups, 300 air squats and another 1 mile run. It is said to have been the favorite workout of U.S.N. Lt. Michael Murphy who, at the age of 29, valiantly and selflessly gave his life for his country and his comrades while engaging enemy combatants in Afghanistan on June 28th, 2005. The pull-ups, pushups, and squats may be partitioned as needed. As Lt. Murphy preferred to do this workout wearing body armor, athletes are encouraged to wear weighted vests as they dare." - Puma
Saturday, May 26, 2012
Friday, May 25, 2012
Baby Will Lell was born early this morning at 12:26 am. He weighs 6lbs 9oz. He, Momma, Daddy are doing great!
10 Muscle Ups
20 Handstand Pushups
30 Pistol Squats
40 Pullups
50 Squats
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"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]
Thursday, May 24, 2012
LEADERBOARD WOD: "NANCY"
5 rounds for time of:
400M run
15 Overhead squats (M-95#, W-65#)
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400M run
15 Overhead squats (M-95#, W-65#)
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Wednesday, May 23, 2012
25 Wallball shots, 20# ball
20 Walking lunges with ball
Run 100M with ball
1 Rope climb
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"The Rope Climb" with Greg Amundson - video [wmv] [mov]
Compare to 7/13/11.
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