SEALFIT Challenge: Double Body Armor (Murph) “Murph” 2 Rounds For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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”. […]
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Baseline: Pre SOP, Box Breathing, ROM, Row 1000m, Barbell Complex 45/65/95# Work Capacity: 10 Rope Climbs 50 Power Cleans 95# 800m Run w/30# (pick any object) 15 Wall Walks 50 Power Snatches 95# 800m Run w/30# 100 Sit Ups 50 Back Squats 95# 800m Run w/30# Durability: 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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This WOD is straight off the Grinder, written by Coach last week. Took him a little over an hour to do the Work Capacity. Enjoy! Baseline: Pre SOP, Box Breathing, ROM, 400m Run, 25 Reps Bench Press 45#, 20 Burpees, 20 Air Squats. Work Capacity: 8 Rounds of: 10x Bench Press 135# 10 x Ring Rows […]
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We are digging into the SEALFIT archives for this weeks Monster Mash. Running with “Angie” combines a classic CrossFit benchmark WOD with running. Simple yet punishing. HOOYAH! Baseline: Pre SOP, Box Breathing, ROM. Work Capacity: 2 mile run 100 pull ups 800 meter run 100 push ups 800 meter run 100 situps 2 mile run […]
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Baseline: Pre SOP, Box Breathing, ROM, Run 800m, Row 500m, Run 400m, Row 250m, Warm up to 135# Power Clean. Work Capacity: 10 Power Cleans 135# Row 1000m 10 Clean and Jerks 135# Run 800m 10 Power Snatch 135# Row 500m 10 Deadlift 135# Run 400m 50 Bar Facing Burpees Durability: 30 min Warrior Yoga, […]
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Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds: 2 Min Plank Hold, 1 Min Bar Hang, 10 Diamond Push Ups, 10 Dead Hang Pull Ups. Work Capacity: 50m Overhead Walking Lunge 45/35# Bar 400m Run 100 4 Count Flutter Kicks 400m Run 50 Weighted Step Up Sand Bag Back Rack 60/40# 400m Run 100 Sledge […]
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Baseline: Pre SOP, Box Breathing, ROM, 1000m Row, 20 Alt 1 Arm Dumbbell Snatch 45/25#, 5 Rounds of 5 Dead Hangs with 4 Second Deficit (120 sec rest between rounds). Work Capacity: With a 30/20# Pack or Vest Run 800m to Hill or Stairs 5 Min Of Hill or Stair Sprints, only run timer while […]
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Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack. Work Capacity: 400m Run 10 Overhead Squats 115/75# 800m Run 20 Alt Walking Lunge w/bar on Back rack 800m Run 10 Curtis P’s 400m Run 20 Ground to Overhead […]
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Baseline: Pre SOP, Box Breathing, ROM, Pre-SOP and Box Breathing, then ROM Drills. Row 500m, 20x strict press, row 500m, 10x strict HSPU. Work Capacity: Swim 1000m (sub 2000m ROW) Run 2 Miles Max Push Ups (Burn Out Sets) Max Pull Ups Max Sit Ups Durability:5 Mile Ruck 50#/30# Uneven Terrain, Hydrate Fuel.
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Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds 10X Sand Bag Cleans, 25M Shuttle Sprint w Bag. Work Capacity: 2 Rounds for Time (You have 4 min per station, each member must complete all the reps and you must move as a team, 1 burpee penalty at the end for every rep missed in the […]
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