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May 29th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

Bench Press (2×10, 2×5, 5×1)

20 Mins to find a 1RM

Metcon

Metcon (Time)

3Rds

30 wallballs (20/14)

20 Ring Rows

10 Burpees

May 28th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

Football drills (on the call of the coach)

up/downs

side shuffles

High knees

Sit-ups
,

Weightlifting

Back Squat (2×10, 2×6, 3×3)

Establish a new 3RM

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

May 27th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

30 secs on 15 secs off for 9 Mins

Plank Hold

Side Plank Hold

Hollow Body hold

V-ups

Weightlifting

Metcon (Weight)

EMOTM for 5 Mins

1 Power Snatch

1 Snatch Balance

EMOTM for 5 Mins

1 Snatch

Metcon

Metcon (Time)

For time:

25 GHD sit-ups

25 Hip Extensions

25 Calorie Row

25 Lunges (ech leg)

25 Thrusters (65/45)

25 Deadlifts

May 26th, 2015


CrossFit North Myrtle Beach – CrossFit

Warm-up

Mobility (No Measure)

Take 10 Mins to stretch and roll out sore muscles.

Weightlifting

Push Press (2×10, 2×6, 3×3@HAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

4 Bent over Rows (135/95)

8 Bar hopping Burpees

10 Power clean and Jerks

May 25, 2015


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

May 24th, 2015


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

May 22nd, 2015


CrossFit North Myrtle Beach – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Shoulder Press (8×3)

Metcon

Metcon (Time)

5 Mins of Russian KB swings

3rds

30 Goblet Squats

30 KB DL (one arm)

30 KB oblique raises

May 21st, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Handstand holds – Nose to wall (3-5 Max effort holds)

Weightlifting

Performance

Snatch Grip Deadlift (10X1)

Work on correct back positioning and work to a HAP weight. Use wrist straps if needed.

Fitness

Romanian Deadlift (8×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

30 Cal Row

100 Wallballs 20/14/10

Run 200M

May 20, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

1: Toes-To-Bar (10 mins of practice)

2: Knees To Elbow (scale to this if not doing T2B)

Weightlifting

Performance

Snatch + Snatch Balance + OHS (5×2 – increase to a 2RM)

Fitness

Power Snatch + 3 OHS (5×2 – increse to a 2RM)

Metcon

Metcon (AMRAP – Reps)

9 minute AMRAP of:

- 30 Double Under, (3:1 singles)

- 25 KB Swings, (24/16kg)

- 20 Thrusters, (95/75/55#)

- 15 K2E or T2B

- 10 Hand release Push ups

May 19th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Skin the cats (10 mins of doubles)

Weightlifting

Back Squat (5 sets)

Metcon

Metcon (Time)

60M shuttle Run

10M walking DL 185/105

60M shuttle Run

10M walking DL

60M shuttle Run

10M walking DL

Then

21-15-9

Slamballs

Box Jumps 24/20