Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (3-3-3-3-3)
Metcon
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Cash Out
50 KB Side Bends
Announcements
Please join us Sat at 10am for a Memorial Day WOD Murph! And stick around for a bbq celebrating our 1 year anniversay!
Silver Strike CrossFit – CrossFit
Metcon
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.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Announcements
Please join us Sat at 10am for a Memorial Day WOD Murph! And stick around for a bbq celebrating our 1 year anniversay!
Silver Strike CrossFit – CrossFit
Weightlifting
Power Clean (3-3-3-3-3)
Add weight each set. Touch and go reps.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Announcements
Please join us Sat at 10am for a Memorial Day WOD Murph! And stick around for a bbq celebrating our 1 year anniversay!
Silver Strike CrossFit – CrossFit
Weightlifting
Snatch Balance (3-3-3-3-3)
Heavy, off the Rack
Metcon
Metcon (AMRAP – Rounds and Reps)
2x 4min AMRAP:
10 Power Snatch (95/65)
10 Ring Rows
10 Over head Squat (95/65)
Record total rounds and reps from both AMRAPs
Cash Out
3×10 Barbell Curls
Announcements
Please join us Sat for a Memorial Day WOD Murph! And stick around for a bbq celebrating our 1 year anniversay!
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (5-5-5)
Metcon
Metcon (Time)
For Time:
21-15-9
Kb swings
Box Jump Overs
Toes to Bar
Cash Out
50 Barbell Good Mornings
Announcements
Please join us Sat for a Memorial Day WOD Murph! And stick around for a bbq celebrating our 1 year anniversay!
Silver Strike CrossFit – CrossFit
Weightlifting
Split Jerk (3-3-3)
From the Rack (take 3 sets of 3 to 5 reps to warm up) Increase weight each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP:
5 Ring Dips
10 Wall balls
5 Bench Press (BW)
50 Double Unders
Silver Strike CrossFit – CrossFit
Weightlifting
Pendlay Row (10-10-10)
Snatch Grip Deadlift (5-5-5)
HEAVY
Metcon
Metcon (Time)
Crossfit Regionals Event 7
For Time:
21 Thrusters (95/65)
3 Legless Rope Climbs
15 Thrusters (95/65)
2 Legless Rope Climbs
9 Thrusters (95/65)
1 Legless Rope Climbs
Sub double the reps of dips and ring rows for legless rope climbs (ex 3 legless rope climbs= 6 ring dips/6 ring rows)
Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
DB Man Maker
200m Run
Pull Ups
Run breaks up each round (ex 10mm, run, 10 pu)
Cash Out
100 KB Russian Twist
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (10min 5 HSPU/2 Squat Cleans )
Every Min On Min
Alt between movements
Metcon
Metcon (Time)
For Time:
500m Row
21 Ring Dips
15 Ring Rows
9 Hand Release Push Ups
500m Row
9 Hand Release Push Ups
15 Ring Rows
21 Ring Dips
500m Row
