Sunday, May 24, 2015

Rest Day

MEMORIAL DAY "MURPH"
TOMORROW 8-10am
http://themurphchallenge.com/
FREE EVENT @ CARPORT CROSSFIT
Friends and Family are welcome!

Saturday, May 23, 2015

Friday, May 22, 2015

2015 Regional Event 3

For time:
1-mile run
50 Overhead Squats, 115/85
100 Situps
150 Double Unders
50 Sumo Deadlift High Pulls, 115/85
100 Box Jumps, 24/20

30 minute time cap. Post time to comments. Compare to crossfit.com 150508.

Thursday, May 21, 2015

MU, HSC

5 Rounds for reps
Every 2 minutes perform 5 Muscle Ups and as many Hang Squat Cleans as possible. (Complete 5 MU then move to HSC.)

Post total reps to comments.

SCALED WOD
Rx - 5 MU, 195/125
Pack - 10 Pullups, 145/95
Pups - 15 Ring Rows, as heavy as possible

Wednesday, May 20, 2015

800M, 100M

At the minute listed on the left, run the distance indicated on the right. Note your finish time for each interval.
 
0:00 - Run 800M
6:00 - Run 100M 
9:00 - Run 100M 
12:00 - Run 100M 
15:00 - Run 100M 
18:00 - Run 100M 
21:00 - Run 800M

Post both 800M times, and fastest and slowest 100M time. Compare to 8/13/13.

Tuesday, May 19, 2015

3 rounds for total points:
2 min Rope Climb (1 climb = 5 points)
1 min Rest
2 min Row for Calories, (1 Cal = 1 point)
1 min Rest
2 min Thruster, 95/65 (1 rep = 1 point)
1 min Rest
2 min Over-the-box Jumps (1 rep = 1 point)
1 min Rest

Post total points to comments.

Monday, May 18, 2015

2015 Regional Event 1 - "Randy"


Randy
For time:
75-lb. power snatches, 75 reps

Post time to comments.