Expeditions:
21-15-9 in 8 Minutes or less:
- Ring Dips
- Walking Lunge (per leg) with 45/25 lbs overhead
- Box Jumps @ 24/20″
Post time to complete to comments.
Author Archives: Josh Groves
Friday 2012.05.18
Expeditions:
Workout:
5 Rounds for time of:
- 10 Power Cleans @ 135/95 lbs
- 15 Wall Ball Shots @ 20/14 lbs
Post time to complete to comments. From CrossFit.com on 2012.05.17
Thursday 2012.05.17
Expeditions:
3 Rounds for time of:
- 800m Run
- 20 Russian Kettlebell Swings @ 1.5/1 Pood
- 20 Pull Ups
Post time to complete to comments.
Wednesday 2012.05.16
Expeditions:
Workout:
- Overhead Squat 3-3-3-3-3
Dessert (optional):
3 Rounds or 5 Minute AMRAP, whichever is less:
- 20m Handstand Walk
- 8 Back Extensions
- 4 Tire Flips
Post loads for Overhead Squat to comments.
Tuesday 2012.05.15
Expeditions:
Workout:
3 Rounds for time of:
- 20 Unbroken Deadlifts @ 135/95 lbs
- 10 Strict Toe to Bars
8 Minute Time cap. Post time to complete to comments.
Skill:
After the WOD, with a light load (<50% 1RM Snatch) and completed for quality:
- 5×3 Hang Squat Clean
- 5×3 Hang Power Snatch + Overhead Squat w/2 second hold*
Alternate movements; do 1×3 Hang Squat Clean, then 1×3 Hang Power Snatch + Overhead Squat until you’ve done 5 sets of each movement.
* Do a hang power snatch. Then, once you are fully locked out and under control with the bar overhead, drop down into an overhead squat and hold for 2 seconds at the bottom before rising.
Monday 2012.05.14
Expeditions:
Eight Rounds for max reps of:
- Muscle Ups*, 20 seconds
- Rest 10 Seconds
- Clean and Jerks @ 135/95 lbs, 20 seconds
- Rest 10 Seconds
Post total reps for each movement to comments (example – MU 25;CJ 13). From CrossFit.com on 2012.04.23
*Due to short time duration per round, substituion for Muscle Ups will be 1 Strict Pull Up + 1 Push Up = 1 Rep
Saturday 2012.05.12
Gym Closed in support of the Chad Peery benefit WOD @ CrossFit 405
807 N. Hudson Ave.
Oklahoma City, OK 73102
- Facebook Event Page: https://www.facebook.com/events/413722765307654/
- Chad Peery Fund: http://chadpeeryfund.org/
Workouts start at 10am and go until all teams have gone. Come up and spectate while supporting your gym members and a great cause!
“On February 15th, 2011 at about 10:15pm, off-duty Oklahoma City police officer Chad Peery was watching an OKC Thunder basketball game with family at a local restaurant. He was assisting the staff by helping them escort several belligerent men outside. In the process of doing so, he was brutally assaulted and left with extensive, life-changing injuries.
Officer Peery has four children. He and his family are facing a long-term, possibly lifelong, struggle, both emotionally and financially.”
