Saturday 140718

CFM2 – CrossFit

Day Swap due to forecast

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Push Press + Push Jerk (10 x 2, heavy as possible )

Metcon (3 Rounds for reps)

Stations –

:30 Work :30 Rest

1:00 Work :30 Rest

1:30 Work 1:00 Rest & transition

Rowing Cals

Wallballs

KB Snatch(switching arms every 10reps)

Hollow Rock Hold ( :20 Hallow Hold then :10 rest )

Friay


CFM2 – CrossFit

WOD SWAP due to Forecast

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Back Squat (2×10- heavy as possible w/o breaking PERFECT form!)

(No Measure)

Skill

Warming up and working Bear Complex with light weight complete 4 total sets with 50% of 1RM Clean

BEAR COMPLEX=. Without stopping or dropping the bar, complete the following sequence:

Power Clean

Front Squat

Push Press (have bar land behind head, in back-rack position)

Back Squat

Push-Press (have bar land on chest, in front-rack position)

Metcon (Time)

Metcon

Run 250 m

2 Rounds of Bear Complex @65% of 1RM Clean

Run 250 m

2 Rounds of Bear Complex @65% of 1RM Clean

Run 250 m

2 Rounds of Bear Complex @65% of 1 RM Clean

Run 250 m

2 Rounds of Bear Complex @65% of 1 RM Clean -

Thursday


CFM2 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Metcon

5:00 AMRAP

30 Double Unders/90 Singles

21 Sit Ups

REST 1:00

5:00 AMRAP

30 Hand Release Push Ups

21 Overhead Squats 95/65

REST 1:00

5:00 AMRAP

30 Lateral Jumps Over the Bar

Rope Climbs – Men 3/Women 2

Snatch Grip Deadlift (5×5)

Snatch Deadlift – light working on learning proper technique, hand positioning & foot positioning.

Tuesday


CFM2 – CrossFit

HUGE Congrats & A TON of High 5’s to all that participated in “Murph”, There were numerous individuals that completed the entire thing!! Everyone should be extremely proud of themselves for taking the challenge!!
BRAVO!!!!

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Power Clean (EMOM- 10minutes-3reps )

Do not drop the bar between reps. Start at least 75%

Metcon (Time)

Metcon-

“Member of the Month WOD”- Jessica

10-9-8-7-6-5-4-3-2-1

Deadlift – P:155/105 F:125/85

Box Jump Overs- P:30/24 F:24/20

Burpees

Saturday

CFM2 – CrossFit

HAPPY MEMORIAL DAY!!!!

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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
-OPTION 2-

800m Run

25- Pull Ups

50-Push Ups

100- Air Squats

800m Run

-OPTION 3-

400m Run

10-Pull Ups

20-Push Ups

30-Air Squats

400m Run

-OPTION 4-

200m Run

10 Pull ups

20 Push Ups

30 Air Squats

200m Run

friday 140718


Announcements

Starting Tuesday, June 9th at 9:00 AM, CrossFit M2 will be offering “Cardio & Core” classes! Check out website for more details.

CFM2 – CrossFit

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Hang Snatch (5-5-5-3-3-1)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 Deadlift P:155/105 F:95/65

12 Box Jumps P:24/20 F:20/12

15 Sit ups

Thursday


Announcements

Starting Tuesday, June 9th at 9:00 AM, CrossFit M2 will be offering “Cardio & Core” classes! Check out website for more details.

CFM2 – CrossFit

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Metcon (Time)

Met-Con

21-15-9-9-15-21

Row for Cals

KB Swings P:70/53 F:53/35

Wallballz – P:20/14 F:14/10

Bench Press (Bench Press 5-5-5-3-3-1 )

Shoulder Press (5-5-5-3-3-1)

Wednesday

Announcements

Starting Tuesday, June 9th at 9:00 AM, CrossFit M2 will be offering “Cardio & Core” classes! Check out website for more details.

CFM2 – CrossFit

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Metcon (4 Rounds for time)

4 x 250m Row (Alternate with a partner on the rowers) These should be all out sprints.

Metcon (AMRAP – Reps)

“Partner Workout”

20min AMRAP

60 Overhead Squats P:95/65 F:65/45

60 Clean & Jerks P:135/95 F:95/65

P: Max Effort Ring Muscle Ups with remaining time

F: Max effort ring dips with remaining time

Tuesday

Announcements

Starting Tuesday, June 9th at 9:00 AM, CrossFit M2 will be offering “Cardio & Core” classes! Check out website for more details.

CFM2 – CrossFit

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Power Clean (5-5-5-3-3-1. Touch and Go)

Metcon (Time)

For Time:

50 Double Unders

30 Shoulder to Overhead P:95/65 F:65/45

50 Double Unders

30 Hang Power Cleans P:95/65 F:65/45

50 Double Unders

30 Deadlifts P:135/95 F:95/65