Monday 1st September

CrossFit Proficient – WOD

Warm-up

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Conditioning

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.
Partition Reps as needed.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Saturday 30th August

CrossFit Proficient – WOD

Warm-up

()

Conditioning

Metcon (Time)

6 Rounds for time:
400m MB Carry
12 Push Press 50/35kg
12 Box Jumps, 24/20″
12 Sumo-Deadlift High-Pull, 40/30kg

Friday 29th August

CrossFit Proficient – WOD

Warm-up

(No Measure)

30 Jumping Jacks
10 Snatch Pulls
20 Mountain Climbers
10 Clean Pulls
10 Burpees
10 Clean Pulls
20 Mountain Climbers
10 Snatch Pulls
30 Jumping Jacks

Burgener Warm-up (No Measure)

1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

Strength

Olympic Lifting Total (Total Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Thursday 28th August

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run
8 Shoulder Push ups
10m Toy Soldiers
8 Push ups
10m Kosak Walk
8 Pike Squats
10m Walking Lunge Stretch
8 Squats
10m Reverse Walking Lunge Stretch

Strength

The CrossFit Total (Total Weight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:
200m Run
5 Deadlifts 120/75kg

Wednesday 27th August

CrossFit Proficient – WOD

Warm-up

(No Measure)

8 Min AMRAP:
10 Push Press
10 Tuck Jumps
30Sec Handstand Hold

Conditioning

Blake (Time)

4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups

Tuesday 26th August

CrossFit Proficient – WOD

Warm-up

(No Measure)

40 Double Unders
20 Shoulder Dislocates (Dowel Rod)
15 Squats
30 Double Unders
15 Shoulder Dislocates (Dowel Rod)
10 Squats
20 Double Unders
10 Shoulder Dislocates (Dowel Rod)
5 Squats

Strength

Overhead Squat (1RM)

Conditioning

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Monday 25th August

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:
Run 100m
10 Squats
10 Clean Pulls
10 Push ups

Strength

Total (Total Weight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:
20 Kettlebell swings, 24/16kg
15 Wall ball shots, 20/14lb
10 Pull-ups

Saturday 23rd August

CrossFit Proficient – WOD

Warm-up

(No Measure)

6min AMRAP:
10m Toy Soldiers
20 SDHP
10m Inch Worm
20 Wall Balls

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Time Cap: 10mins

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Friday 22nd August

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
8 Bent Over Row
8 Squats
8 Snatch Pull
8 Pushups
2 Shoulder Progressions (SP, PP, PJ)
8 V-ups

Strength

Squat Snatch (7 x 2 @ 95%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:
9 Thrusters, 42.5/30kg
1 Rope Climb, 15ft

Thursday 21st August

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
200m Run
10m Bear Crawl
10 Ring Rows
10m Sumo Side Walk

Conditioning

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*