Monday, 31 May WOD 0730 only

Warm-up: 10 Minutes

  • 2:00 Row
  • –then–
  • 3 Rounds
    • 10 Pause Air Squats
    • 10 PVC pass throughs
    • 10 PVC OH Squats
    • 10 Hollow Rocks
    • –then–
    • Spend some time going through snatch drills and specific warm ups

Strength/Skill: Snatch Test

Record your best Snatch 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Build to a heavy snatch, we will test this again at the end of the month, ideally try to squat snatch, if your power snatch is stronger than your full snatch then this is a great opportunity to focus on good technique and getting under the bar!

METCON: Rounds for time

5 rounds for time of:

  • 15 Strict Handstand Push-ups
  • 15 Strict Ring Dips
  • Row, 1000 m

Re-TEST!!!

Run 1 mi

This is an all out effort for time.

Re-test the movement of the month, go hard but try to stay on pace for the first 800m and then try to pick it up the last half to beat your time at the beginning of the month!

Saturday, 29 May WOD

AFSA sponsored event with CrossFit Shogun, DoD’s 1st affiliated CrossFit Box.

0730 and 0900

Warm up: 10 Minutes Athletes choice

HERO WOD!

“MURPH”

For time:

  • Run, 1 mi
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed.

Start and finish with a mile run.

If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

AFSA fundraising event!!!

$10 fee to compete or complete “Murph”

Prizes for 1st, 2nd and 3rd place winners!!!

Friday, 28 May WOD

Warm-up: 10 minutes

  • 3 Rounds:
    • 1:00 Row
    • 10 Hollow Rocks
    • 10 Romanian Deadlifts (light)
    • 20 SitUps

Strength/Skill: HINGE

Deadlift 3×5 at 78% 1RM

Rest as needed between sets.

METCON: For time

  • 50 Row Calories
  • 50 Double Unders
  • 50 Sit-ups
  • 50 Double Unders
  • 25 Deadlifts, 315 lbs
  • 50 Double Unders
  • 50 Sit-ups
  • 50 Double Unders
  • 50 Row Calories

Reminder MURPH Challenge this Saturday @ 0730 & 0900. Event sponsored by AFSA Chapter 1553. Entry fee $10

Thursday, 17 May WOD

Warm-up: 10 minutes

  • 4:00 Row –then–
  • 3 Rounds
    • 10 Air Squats
    • 10 Kip Swings
    • 10 Single leg deadlifts (light KB)(total)
    • 10 Strict Press (light KB or DB)
    • -Couch stretch
    • -Pigeon Stretch

Strength/Skill: Front Squat

Pause Front Squat + Front Squat = 1

5×1

Use the same weight for each set.

Rest as needed between sets.

METCON: EMOM

Every 1 min for 14 mins, alternating between:

  • 7 Power Clean & Jerks, 115/85 lbs
  • 5 Muscle-ups

Power Clean & Jerks- touch and go Scaling Options: Make sure to get at least 30 seconds of rest each round, barbell should be light and kept unbroken for at least the first 4/5 rounds, scale to bar Mus or a number of Mus that Is doable in 1 set, otherwise sub 10 C2B, Pull Ups or Jumping Pull Ups!

“Murph” Challenge/Competition this Saturday at 0730 and 0900.

Wednesday, 26 May WOD

Warm up: 10 minutes

  • 3 Rounds
    • 15 Air Squats
    • 5 Inch Worms +1 Push Up
    • 10 Broad Jumps
    • 5 Burpees
    • 5 Strict Pull-ups

Strength/Skill: Gymnastics and Olympic

Handstand Hold/Walk practice 20 minutes

Clean and Jerk

  • 20 minutes to work up to a heavy lift for the day

For quality:

  • Handstand hold for max time assisted
  • Handstand hold for max time un-assisted
  • Handstand walk for max distance in 2 minutes
    • Choose one from above to complete

Reminder!

“Murph” Challenge this Saturday, May 29 at 0730 and 0900. AFSA sponsored fundraising event. $10 fee to enter.

Check our Events page for more details.

Information about AFSA!

Tuesday, 25 May WOD

Warm up: 10 minutes

  • 3 Rounds:
    • 200m jog
    • 10 Scalp Pull Ups (Arms straight and work on pulling the bar down with your lats)
    • 5 Inch Worms + 1 Temp Push Up

Metcon: Rounds for time:

6 rounds for time of:

Run, 400 m

Rest 30 secs

10 Burpee-to-Touches

Handstand Walk, 50 ft

Rest 1 min

Strength/Skill: Upper body

For quality: 30 Strict Pull-ups

Use weight if able.

Reminder: Memorial Day “Murph” Saturday 0730 and 0900 events sponsored by AFSA. $10 fee.

Monday, 24 May WOD

Warm-up: 10 minutes

  • 20 Cal Row
  • 10 PVC passthroughs
  • 15 Cal Row
  • 10 Squat Jumps
  • 10 Cal Row
  • 5 Inch worms + 2 Push Ups
  • 5 Cal Row
  • 25 Single Unders

Strength/Skill: Overhead Squat

  • Overhead Squat 2-2-2-2-2
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Metcon:

For time:

  • 100 Double Unders
  • — then —
  • 5 rounds of:
    • 3 Power Snatches, 165/105 lbs
    • 5 Strict Handstand Push-ups
  • — then — 100 Double Unders
  • — then — 5 rounds of:
    • 3 Power Snatches, 165/105 lbs
    • 5 Strict Handstand Push-ups
  • — then — 100 Double Unders

Saturday, 22 May WOD

CrossFit Pair UP Throw DOWN!!!

THE WORKOUT

For time:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

Time cap: 35 min.

Workout Variations

Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Friday, 21 May WOD

Warm-up: 15 minutes

  • 1 Mile Easy Jog *find a good breathing pattern, this run should be at around 50% effort.
  • –then–
  • 4 x 50m Strides *Rest 30 seconds after each stride or go every minute

Strength/Skill: Quality Work

3 rounds for quality of:

  • 5 Tempo Goblet Squats, pick load
  • 10 Box Step-ups
  • 5 Chest-to-bar Pull-ups

Tempo Goblet Squats- kettlebell or dumbbell, explosive out of the hole Box Step-ups- use a kettlebell or dumbbell if you want, but work on isolating one leg as much as possible Treat this as skill and quality work. Spend this time to work on your squat, and your kipping pull up. Even if you can do muscle ups, you can still get better and more coordinated with your kip into your chest to bar pull up or into your muscle up. Do each of these 5 reps working on your hip turnover speed in the kip. Stay tight through your core. Try to create some speed on your pull up, enough so that you can touch your chest to the bar. Progression should be feet come through (forward, hollow position), then hips drive and then you pull. Work this sequence and try and minimize the time between these 3 positions.

Metcon: Rounds for time

4 rounds for time of:

  • Run, 400 m
  • 8 Muscle-ups
  • 32 Air Squats

Scaling Options: Scale for the MU could be 16 C2B or Pull Ups or even 16 TTB whichever needs more work, another option could be 8 Pull Ups or jumping pull ups + 8 TTB or Knee raises.

Time Cap: 25 mins

Saturday CrossFit PairUp THROWDOWN!!!

Next weekend: “Murph” sponsored event by Kadena AFSA Chapter #1553. 0730 and 0900. $10 fee to join.

Thursday, 20 May WOD

Warm up: 10 minutes

2 Rounds:

  • 15 Cal Row
  • 10 Romanian Deadlifts
  • 10 Cal Row
  • -Hamstring Stretch
  • -Shoulder Stretch

Strength/Skill: Deadlift

  • Deadlift 3×2 at 70%
  • 1RM Rest as needed between sets.

METCON: For time:

  • 24/21 Row Calories
  • 21 Deadlifts, 225/155 lbs
  • 21 Handstand Push-ups
  • 24/21 Row Calories
  • 15 Deadlifts, 225/155 lbs
  • 15 Handstand Push-ups
  • 24/21 Row Calories
  • 9 Deadlifts, 225/155 lbs
  • 9 Handstand Push-ups