Monday 5.25.15

hanley —  May 24, 2015 — Leave a comment

21guns3

 

Open Gym 3:00-6:00PM

21 Guns

21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (24″/20″)
15 burpees
9 pull-ups

*500 meter row can be substituted for the run

Saturday 5.23.15

andy noel —  May 22, 2015 — Leave a comment

19

SKILL: False Grip Pull Ups on Rings (5 reps x 5 sets; Modify as needed.)

WOD: Metcon (Time)

Team Workout/Overhead Angie:
100 Pulls Ups
100 Push Ups
100 Sit Ups
100 Air Squats

*Partner 1(P1) holds a 45/25# plate overhead while Partner 2(P2) works.

Alternate as needed BUT plate must stay above head, 5 burpee penalty if plate drops.*

Friday 5.22.15

andy noel —  May 21, 2015 — Leave a comment
18

A: 1 and 1/4 Front Squat (4-4-4 @ 70% of 1RM; rest 90 sec)

B: Handstand Push-ups (6 – 10 x 4; rest 90 sec)

WOD: Metcon (3 Rounds for time)

3 sets each for time:
Row 400 m
20 Wall Balls Unbroken 20/14# to 10ft

*Rest Walk for 3 Minutes*

Thursday 5.21.15

andy noel —  May 20, 2015 — Leave a comment

17

A1: Push Press + Push Jerk (x 2; for 4 sets build each set; rest 90 sec)

A2: Pendlay Row (@30×1; 6 – 8 x 4; rest 90 sec)

WOD: Metcon (Time)

21-18-15-12-9
KBS 24/16kg
Box Jump On and Overs 24/20″

Two physical therapists will be on site giving FREE half hour assessments to maximum of 8 people.

This is a perfect time for people to come in with pain or mobility issues they can’t solve by themselves.

When: Saturday, June 20th 11-1pm

Sign Up HERE and then make a reservation on the SCHEDULE

How to make a reservation on the schedule

wodify-reservation

Wednesday 5.20.15

andy noel —  May 19, 2015 — Leave a comment

16

A: Muscle Snatch (4-4-3-3-2-2; rest 1 min)

B: Strict Toes-To-Bar (10-10-10-10; rest 1 min)

WOD: Metcon (Time)

4 Rounds:
20 Alternating DB Snatches 70/50#
Row 400 m @ 85% effort

Tuesday 5.19.15

andy noel —  May 18, 2015 — Leave a comment

15

A1: Shoulder Press (5-5-4-4; rest 90 sec)

A2: Single Leg DB Deadlift (6/leg; rest 90 sec)

B: Double-Unders (Max Reps in 30 sec x 5; rest 30 sec)

WOD: Metcon (3 Rounds for time)

3 Sets @ 85%
Run 400 meters
15 Burpees
*Rest 2 Minutes Walking – Not Sitting*

 

Try to achieve same effort/time each round.

MURPH DAY 6-13-15

hanley —  May 18, 2015 — Leave a comment

3rd Annual Navy SEAL Memorial Challenge | Murph Day 2015US_Navy_SEALs_insignia

In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, CrossFit Hud is excited to host “Murph Day 2015″ on Saturday, June 13th – 10:30AM

EVENT SPECIFICS:

  • $30 to participate
  • proceeds go to the Navy SEAL Foundation
  • entry fee includes event t-shirt
  • event open to all – members and non-members
  • “Smurph” workout will be offered as a scaled option for beginners

INSTRUCTIONS:

  • If you are participating – REGISTER HERE!
  • Not participating in the workout, but still want to donate. Click HERE
  • Once you have registered/donated, please fill out the following form T-SHIRT Shirts will be printed on Next Level shirts. Shirts for participants only.
  • All registrations after June 1 may not receive t-shirt on June 13 – late registration t-shirts will arrive 1 or 2 weeks following the event

The Workout:
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”. We will honor a 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.

“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“Smurph”
For time:
1/2 mile run
50 pull ups
100 push ups
150 squats
1/2 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

When:

Saturday, June 13, 2015 from 10:30am – 1pm

Where:

CrossFit Hud
4337 West 96th Street, Indianapolis, IN 46268
Indianapolis, IN 46268

Lieutenant Michael Murphy:

Murph-2

Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.