Monthly Archives: May 2015

What is love? Baby don’t hurt me, don’t hurt me no more

West Plano CrossFit – CrossFit Metcon (AMRAP – Reps) 100m run 10 GHD Situps Max Effort Strict Pull-ups …60 sec rest… 200m run 15 GHD Situps M/E Strict Ring Dips …60 sec rest… 300m run 20 GHD Situps M/E Strict

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52815

West Plano CrossFit – CrossFit Shoulder Press Metcon (Time) 21-15-9 HSPU Box Jumps

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5.27.15

West Plano CrossFit – CrossFit Weightlifting Back Squat (1 RM) Weightlifting 2 Squat Cleans + 1 Split Jerk (Hold Split for 2 seconds) 2 Squat Cleans + 1 Split Jerk (Hold Split for 2 seconds) Metcon Metcon (AMRAP – Reps)

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5.26.15

West Plano CrossFit – CrossFit Metcon Metcon (No Measure) 4 Rounds: 500 M Row 90 second rest 5 min. rest then… 10 Rounds: 30 second Touch Jump Touch 30 second rest Midline: 4 Rounds 10 T2B 45 second Elevated Plank

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Murph

West Plano CrossFit – CrossFit Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor

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LIMBO!!!!!

West Plano CrossFit – CrossFit Skill LIMBO Competition!!! (yes, seriously) *2 teams compete who can get the lowest…losing team completes 30 burpees AND THEN 100 MB Partner Sit Ups (everyone) Metcon (AMRAP – Reps) Partner WOD For Time: Partner A

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“Don’t Drop The Ball”

West Plano CrossFit – CrossFit Rules You and your partner will only have one wall ball (unless you need separate weights read below for scaling), so that means you cannot both complete the wall balls or cleans at the same

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5.22.15

West Plano CrossFit – CrossFit Weightlifting Deadlift (3×10 @ 75%) Skill Work Metcon (No Measure) handstand work Metcon Metcon (Time) 5 round w/ 1:1 rest 200m Run 12 thrusters 105/75 (unbroken)

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5.21.15

West Plano CrossFit – CrossFit Metcon Metcon (Time) event 3 1/2 800m run 25 overhead squat 135/95 50 ghd sit ups 75 double unders 25 sumo deadlift high pulls 135/95 50 jump overs

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5.20.15

West Plano CrossFit – CrossFit Weightlifting Shoulder Press (4×10) Metcon Metcon (Weight) EMOM x 6 snatch grip 2 pulls (from floor) + 1 snatch (from floor) Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 8 push up 14 box

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