1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
5/31/12
5/30/12
WOD for Wednesday 5-30-2012
100m Sprint
15 Box Jumps (24"/20")
15 Push-ups
15 Kettlebell Swings (53#/35#)
100m Sprint
12 Box Jumps (24"/20")
12 Push-ups
12 Kettlebell Swings (53#/35#)
100m Sprint
9 Box Jumps (24"/20")
9 Push-ups
9 Kettlebell Swings (53#/35#)
100m Sprint
7 Box Jumps (24"/20")
7 Push-ups
7 Kettlebell Swings (53#/35#)
400m Run
Planks
15 Box Jumps (24"/20")
15 Push-ups
15 Kettlebell Swings (53#/35#)
100m Sprint
12 Box Jumps (24"/20")
12 Push-ups
12 Kettlebell Swings (53#/35#)
100m Sprint
9 Box Jumps (24"/20")
9 Push-ups
9 Kettlebell Swings (53#/35#)
100m Sprint
7 Box Jumps (24"/20")
7 Push-ups
7 Kettlebell Swings (53#/35#)
400m Run
Planks
5/29/12
WOD for Tuesday 5-29-2012
21-15-9
Front Squats (95#/65#)
Burpees
Pull-ups
Finish
800m Run
KTE 2 x 10
Front Squats (95#/65#)
Burpees
Pull-ups
Finish
800m Run
KTE 2 x 10
5/25/12
Team "Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
With a partner/team complete the following:
Run 1 Mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 Mile. Partition the run however you choose, ONLY 1 Partner running at one time. Example: Partner 1 Sprints 400m, then Partner 2… until 1600m is completed. Mile runs must take place at the start and finish of the workout. Partition the reps however you like. BOTH partners can be working at the same time, BUT not on the same exercise.
June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul. A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
With a partner/team complete the following:
Run 1 Mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 Mile. Partition the run however you choose, ONLY 1 Partner running at one time. Example: Partner 1 Sprints 400m, then Partner 2… until 1600m is completed. Mile runs must take place at the start and finish of the workout. Partition the reps however you like. BOTH partners can be working at the same time, BUT not on the same exercise.
June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul. A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam
5/24/12
5/22/12
WOD for Wednesday 5-23-2012
"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
5/21/12
5/18/12
Way to go Dylan!!!
This is a great story about one of our Kid Fit members -- Dylan. Earlier in the school year Dylan took the Presidential Physical Fitness Test and really struggled with his push ups. He did three in is first test.
This week Dylan asked his PE teacher if he could re-test on the push ups. Initially, the coach didn't think it would really make a big difference but agreed to let Dylan re-test.
The big difference is that Dylan has been attending the Kid Fit program at CrossFit 573.
Dylan's re-test push up total.... 27!!!!!!
Awesome job Dylan!!! Way to go! Your CrossFit 573 family is proud of you!!!!
This week Dylan asked his PE teacher if he could re-test on the push ups. Initially, the coach didn't think it would really make a big difference but agreed to let Dylan re-test.
The big difference is that Dylan has been attending the Kid Fit program at CrossFit 573.
Dylan's re-test push up total.... 27!!!!!!
Awesome job Dylan!!! Way to go! Your CrossFit 573 family is proud of you!!!!
WOD for Friday 5-18-2012
Team WOD
20 Minute AMRAP
Teams of 3
200m Hill Run
Kettlebell Swings
Goblet Squats
One person at each movement. Rotate to the next movement as soon as your teammate is back from the run. Score = total number of reps for Goblet Squats and KB swings.
20 Minute AMRAP
Teams of 3
200m Hill Run
Kettlebell Swings
Goblet Squats
One person at each movement. Rotate to the next movement as soon as your teammate is back from the run. Score = total number of reps for Goblet Squats and KB swings.
5/17/12
WOD for Thursday 5-17-2102
Back Squats
5-5-5-5-5
10 Min. AMRAP
10 Hand Release Push-ups
10 Kettlebell Sit-ups
10 Kettlebell Push press
Finish
Row 500m or Run 800m
Push up planks 3 X 5
5-5-5-5-5
10 Min. AMRAP
10 Hand Release Push-ups
10 Kettlebell Sit-ups
10 Kettlebell Push press
Finish
Row 500m or Run 800m
Push up planks 3 X 5
5/16/12
WOD for Wednesday 5-16-2012
In honor of Capt. Jason Holbrook...
"HOLBROOK"
10 RFT
5 Thruster (75#/115#)
10 Pull Ups
100m Spring
Rest 1 min.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
"HOLBROOK"
10 RFT
5 Thruster (75#/115#)
10 Pull Ups
100m Spring
Rest 1 min.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
5/15/12
Canceled Classes
Just a note that the 9:00, 10:00 and 11:00am classes will be canceled tomorrow (Wednesday 5/16) so that the trainers can attend track and field day for the school kids.
Also, we have modified a few class times. These are the following changes:
7:00am class will be added starting Monday 5/21.
Saturday classes: 9:00am only.
Thanks for your understanding and cooperation!
Also, we have modified a few class times. These are the following changes:
7:00am class will be added starting Monday 5/21.
Saturday classes: 9:00am only.
Thanks for your understanding and cooperation!
5/14/12
WOD for Monday 5-14-2012
200m Run
50 Squats
20 Push-ups
50 Squats
20 Pull-ups
50 Squats
20 Wall Ball Shots
50 Squats
20 Sit-ups
50 Squats
20 Push Press
200m Run
50 Squats
20 Push-ups
50 Squats
20 Pull-ups
50 Squats
20 Wall Ball Shots
50 Squats
20 Sit-ups
50 Squats
20 Push Press
200m Run
5/11/12
Congrats!
Congrats to CrossFitter Stephanie Ross who is graduating from Southeast Missouri State University with a degree in Advertising. Great job!!! Now go find one!!!! Lol!
WOD for Friday 5-11-2012
"WHAT THE HILL"??!!!
Team workout
Partner A - 25 Rope slams then 200m Hill Run
Partner B - 20 Air Squats & 10 Box dips continual until "A" returns
SWITCH
Partner A - 200m Farmer's carry with Kettlebells
Partner B - Box steps
SWITCH
Team - 100m Med ball carry
50 Med ball thrusters
100m Med ball cary to finish line
Finish:
DODGEBALL!!!
Team workout
Partner A - 25 Rope slams then 200m Hill Run
Partner B - 20 Air Squats & 10 Box dips continual until "A" returns
SWITCH
Partner A - 200m Farmer's carry with Kettlebells
Partner B - Box steps
SWITCH
Team - 100m Med ball carry
50 Med ball thrusters
100m Med ball cary to finish line
Finish:
DODGEBALL!!!
5/10/12
5/9/12
5/8/12
WOD for Tuesday 5-8-2012
"The Seven"
7 RFT
7-Hand Stand Push-ups
7-Thrusters (65#/95#)
7-KTE
7-Deadlifts (135#/185#)
7-Burpees
7-Kettlebell Swings (35#/53#)
7-Pull-ups
7 RFT
7-Hand Stand Push-ups
7-Thrusters (65#/95#)
7-KTE
7-Deadlifts (135#/185#)
7-Burpees
7-Kettlebell Swings (35#/53#)
7-Pull-ups
5/7/12
WOD for Monday 5-7-2012
"Kelly"
5 RFT
400m Run
30 Box Jumps (24"/20")
30 Wall Ball Shots
Congrats to our CrossFitters who competed in the Ruckus Run in St. Louis over the weekend!!!!
Way to represent CrossFit 573!!!
5 RFT
400m Run
30 Box Jumps (24"/20")
30 Wall Ball Shots
Congrats to our CrossFitters who competed in the Ruckus Run in St. Louis over the weekend!!!!
Way to represent CrossFit 573!!!
5/4/12
5/3/12
WOD for Thursday 5-3-2012
4 RFT
"Kettlebell Bliss"
10 KB Skull Crushers
20 KB Sit-ups
30 KB Side Bends
40 Double Unders (120 Singles)
"Kettlebell Bliss"
10 KB Skull Crushers
20 KB Sit-ups
30 KB Side Bends
40 Double Unders (120 Singles)
5/2/12
5/1/12
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