CROSSFIT GROWL

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Sumo Deadlift (5-5-3-3-3)

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

Greenbrier Fitness – Class

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Metcon

Metcon (Time)

Hero WOD: MURPH

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.
1 mile run

100 pullups

200 pushups

300 squats

1 mile run

*Partition 100-200-300 as needed. If possible, wear a weighted vest 20/14

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Sumo Deadlift (5-5-3-3-3)

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
For Total Time and Reps

3 Rounds:

15 Snatches (can be hang/power) @40-50% *UB

2:00 min max row for cals

rest 2:00 min

-Rest 5 min

3 Rounds:

15 Front Squats @ 50% or Air Squats

2:00 min max Burpee Pull-ups

rest 2:00 min

Metcon (Time)

ALPHA TEAM
For Total Time and Reps

3 rounds:

15 full Snatches @ 40-50% UB

2:00 min max bike for calsgoal 40/25

rest 2:00 min

-Rest 5 min

3 rounds:

15 Front Squats @ 50%

2:00 min max Burpee Muscle Up *12/8 goals

rest 2:00 min

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Rope Climbs (No Measure)

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty

Dirty Thirty (Time)

For Time:

30 Box Jumps

30 Jumping pull-ups

30 KBS

30 steps Walking Lunge

30 Knees to elbows

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double Undersa

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

SKILL/STRENGTH

Back Squat (3×5 @ 90% of Mondays 5RM)

Snatch Complex (work up to heavy single; then 2×1 @ 90%)

1 Power Snatch + 2 Hang Snatch + 1 OHS

Alpha Team Extra Work

Heavy Snatch Pulls (3×3 @ 100%)

Metcon (No Measure)

4 rds NFT

50ft KB Cross Over carry (left arm OH/right arm farmers carry)

:40s Side Plank (R&L)

10x Glute Ham Developer

Metcon (AMRAP – Reps)

6x working sets of Max Effort row for :40s

-rest 1:7 or 3mins-

5 mins rest

4x working sets of Max Effort Burpee Box Jump Overs @ 30/24 for :40s

-rest 1:3 or 2mins-

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Rope Climbs (No Measure)

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty

Dirty Thirty (Time)

For Time:

30 Box Jumps

30 Jumping pull-ups

30 KBS

30 steps Walking Lunge

30 Knees to elbows

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 Double Undersa

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

Hero WOD – Crain

“Officer Michael “”Freight”” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

First posted March 21, 2015″
2 rounds for time:

34 push-ups

50-yard sprint

34 deadlifts, 135/95 lb.

50-yard sprint

34 box jumps, 24/20-inch box

50-yard sprint

34 clean and jerks, 95/65 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20/14-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

3 Hang Power Clean + 3 Front Squat + 3 Push Press (E2MOM12)

Metcon

NEW YOU – DAY 14 (Time)

5 Rounds-

10 Goblet Squats

10 Burpees

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (No Measure)

WOLFPACK
EMOM15

5 Burpees + 40 Single Unders

Metcon (No Measure)

ALPHA TEAM
EMOM15

8 Burpees + 20 Double Unders

SKILL/STRENGTH

Front Squat

3 RM; 2×3 @ 90%

*goals to go heavier than last week

Bench Press

5RM; 2×5 @ 90%

*goals to go heavier than last week

Alpha Team Extra Work

Deficit Deadlifts

work up to 5RM; 2×5 @ 80%

*goals to go heavier than last week

Metcon (Time)

For Time

5 LLRC

500m Row

10 Bar Muscle Ups

1000m Row

20 Ring Muscle Ups

2000m Row

30 Def HSPU 4/2”