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May 28, 2016


CrossFit North Myrtle Beach – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition your reps as you wish.

May 27, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Shoulder Press (Find a 3RM, then 4×3@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

-200m Run

-10 weighted box step ups, (20″)

-10 Push Ups

L1: 24kg

L2: 16kg

L3: HAP

May 26, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (4×5 – sets 1-3@65-80%, set 4@85%)

Metcon

L1: Metcon (Time)

12-9-6 reps of:

– Power Snatches

– OTB Burpees

– Thrusters

– Pull Ups

RX: (115/75#)

L2: Metcon (Time)

12-9-6 reps of:

– Power Snatches

– OTB Burpees

– Thrusters

– Pull Ups

RX: (95/65#)

L3: Metcon (Time)

12-9-6 reps of:

– Power Snatches

– OTB Burpees

– Thrusters

– Pull Ups

RX: (75/55#)(Ring Rows 18-15-12)

May 25, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean Pull + Clean (6×1 – Increasing each set)

Metcon

Metcon (2 Rounds for reps)

3min AMRAP of:

– Hang Power Cleans

*Rest 3mins

3min AMRAP of:

– Shoulder to Overhead
Salt Games Team WOD #3 variation.

*Athlete chooses weight, everytime you drop the bar do 5 Burpees.

*Score is weight used times total reps for each. .then add both totals together for total score.

(You can change weight during 3min rest)

May 24, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Snatch + Snatch Balance (6×1 – Increasing each set)

All: Metcon (Time)

Complete for time:

– 25/20 Cal Row

– 25 Box Jumps, (30/24/20″)

– 25 KB Swings, (32/24/16kg)

– 50 DL, (225/155)(205/135)(185/125)

– 25 Wall balls, (20/14)(14/10)

– 25 T2B, ( or Knee raises)

– 100 DU or 200 singles
Salt Games Team WOD #2 variation

May 23, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat ( 4×4 @75-85% )

**use the same weight as last weeks 5×3 if possible!

Metcon

All: Metcon (Time)

For Time:

-50′ Slam/Med ball carry

-10 OTB Burpees w/Ball

-50′ Slam/Med ball carry

-10 OTB Burpees w/Ball

-50′ Slam/Med ball carry

-10 OTB Burpees w/Ball

-50′ Slam/Med ball carry

-10 OTB Burpees w/Ball
This is our variation of the upcoming Salt Games competition WOD #1.

1.) Set up a barbell with any size plates to burpee over.

2.) Run with Ball to street and back.

3.) Burpee, throw ball over bar, then jump over bar….repeat for 10 reps.

May 20, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

8 RDL + 4 Bent Over Row (5 sets – choose a weight you can do unbroken)

Metcon

Metcon (Time)

5 Rounds For Time:

10 Front Squats

10 Front Rack Lunge Steps

10 Hand Stand Pushups

L1: 135/95

L2: 95/65, box hspu

L3:75/55, Push ups

May 19th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean and Jerk (1 Every 2 mins for 12mins – Increasing)

*Perform 1 rep every 2 minutes for 12mins for a total of 6 sets. Start light and work up each set.

Metcon

L1: Metcon (AMRAP – Reps)

3 rounds of:

Complete the following with a 3 minute running clock:

– 9 Power Snatches (115/75#)

– 12 Power Cleans

– 15 Push Jerks

As many Burpees as possible in the time remaining

*Rest 3 minutes between each round
*Your score is total BURPEES.

L2: Metcon (AMRAP – Reps)

3 rounds of:

Complete the following with a 3 minute running clock:

– 9 Power Snatches (95/65#)

– 12 Power Cleans

– 15 Push Jerks

As many Burpees as possible in the time remaining

*Rest 3 minutes between each round
*Your score is total BURPEES.

L3: Metcon (AMRAP – Reps)

3 rounds of:

Complete the following with a 3 minute running clock:

– 6 Power Snatches (75/45#)

– 8 Power Cleans

– 10 Push Jerks

As many Burpees as possible in the time remaining

*Rest 3 minutes between each round
*Your score is total BURPEES.

May 18th, 2016

CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (Deadlift (4×5) Sets 1-3 at 65-80%, Set 4 at 85%)

Metcon

All: Metcon (Time)

For time:

-400M Run

-200M Farmer’s Carry (AHAP)

-400M Run

-200 M Farmer’s Carry (AHAP)

-400M Run

May 17th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (3×5 @75-85%)

Metcon

L1: Metcon (Time)

Complete for time:

-100 DU’s

-10 OHS, (135/95#)

-5 Muscle-Ups

-80 DU’s

-8 OHS

-4 Muscle-Ups

-60 DU’s

-6 OHS

-3 Muscle-Ups

-40 DU’s

-4 OHS

-2 Muscle-Ups

-20 DU’s

-2 OHS

-1 Muscle-Ups

L2: Metcon (Time)

Complete for time:

-100 DU’s

-10 OHS, (95/65#)

-5 C2B Pull ups

-80 DU’s

-8 OHS

-4 C2B Pull ups

-60 DU’s

-6 OHS

-3 C2B Pull ups

-40 DU’s

-4 OHS

-2 C2B Pull ups

-20 DU’s

-2 OHS

-1 C2B Pull ups

L3: Metcon (Time)

Complete for time:

-100 Single Unders

-10 OHS, (65/45#)

-5 Negative Pull ups

-80 Single Unders

-8 OHS

-4 Negative Pull ups

-60 Single Unders

-6 OHS

-3 Negative Pull ups

-40 Single Unders

-4 OHS

-2 Negative Pull ups

-20 Single Unders

-2 OHS

-1 Negative Pull ups