21 MAY 2012
3 Rounds of:
400m Run
10 Snatch (115m,75w)
20 Box Jumps
CrossFit Pentagon
4 rounds
400 m run
30 KB Swings (53m,35w)
250m row
15 Burpee box jumps
Wod A.
12 minutes to find a max
3 Hang clean shrugs plus 1 Hang clean.
Wod B.
6 min AMRAP
2 unbroken hang power cleans at 85% of Wod A.
Wod-A.
1,2,3,4,5,6,7,8,9,10
Unbroken Ring Dips and C-2-B Pullups. (12min cap)
Wod-B.
10,9,8,7,6,5,4,3,2,1
DB SHoulder press with 15 situps AFTER each
WOD:
7 rounds:
5 Unbroken Thrusters (Heavy)
Every time you break perform 7 burpees
In a perfect World that means only 49 Burpees, will you play it safe or go heavy and push the edge?
WOD:
10 min AMRAP
C2B pullup 5-Men 4-Women
Burpee 10-Men 8-Women
Imediately after!
10 min
Find a 1 RM in the shoulder to overhead (Bar must be empty at start.)
“KAREN”
150 Wall-Ball Shots for time
(20m/14w)
(10ft m / 9ft w)
“CINDY”
AMRAP in 20min of:
5x Pull-Ups
10x Push-Ups
15x Body Squats
“HELEN”
3x Rounds for time of:
40om sprint
21 KB Swings (53m/35w)
12 Pull-ups
4 Intervals
5 Touch and Go Squat Clean (tough)
5 HSPU
200m Run
Rest 4 min
“WOD”
Row 2k
50x Wall balls (20m/14w)
Row 1k
35x Wall balls
Row 500m
15 Wall Balls
WOD 1:
21, 15, 9
OHS, Burpee
This should be fast, furious, and painful so pick an OHS level accordingly
HTFU: 80w, 115m
Infidel: 65w, 95m
Bulldog: Scale as needed
WOD 2:
3 rounds
20 Situp
15 T2B
Intervals:
5 Touch-N-Go Hang Squat Cleans**
10 Burpees
400m Run
Rest 4 min x 4 sets
**Tough Weight!! Go Heavy!! Increase Weight Each Interval!
5 rounds:
10 Unbroken Chest-2-Bar Pullups
20 Unbroken Wall Ball
30 Unbroken Double Unders
“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds. Rest between rounds as needed.
The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. Add weight each round if possible
Murphy
1 Mile Run
20x Rounds of:
5x pull ups
10x push ups
15x body squats
1Mile Run
WOD:
run 800m
30 double-unders
30 pullups
run 800m
30 box jumps
30 toes to bar
run 800
30 jumping slam balls
30 (36w/53m) KB swings
WOD:
Complete as many rounds as possible in 20 minutes of:
30 Box jumps
20 Wall ball shots
5 Handstand push-ups
WOD: 
Four rounds for time of:
9 Deadlifts
12 Handstand push-ups
WOD:
For time
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD:
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swing (70m / 53w)
Ring Dip
rest 5:00
Max reps front squat in 1 minute
WOD:
5 rounds for time of
Run 400 meters
10 Deadlifts (225m/155w)
Rest as needed
Max set pull up
WOD:
Row 800 meters
Row 600 meters
Row 400 meters
Row 200 meters
Rest as needed between effort
7 Rounds
10 Toes-2-Bar
10 Push Press (95/75)
10 KB High Pull (53/35)
10 Jumping Lunges
