"GAWDY FAWDY"

CrossFit already has the "Dirty Thirty" & "Filthy Fifty". CrossFit Massapequa now has its very own "Gawdy Fawdy"!

WOD:

"GAWDY FAWDY"

FOR TIME: (35 MIN CAP)

40 SECOND PLANK HOLD

40 PLATE GROUND TO OVERHEAD (45/25)

40 BURPEES TO PLATE

40 MED BALL SIT-UPS

40 SUPERMANS

40 MED BALL SLAMS

40 WEIGHTED LUNGES (45/25)

40 ALTERNATING MED BALL PUSH-UPS

40 SQUATS TO MED BALL*

40 DOUBLE UNDERS

– Athletes must begin the WOD with a 40 second plank hold. After 40 seconds is up, the work may be completed in any order, but all 40 reps of the given movement must be completed before moving on. 

* Reps only count if/when contact is made with medicine ball at the bottom of the squat & athlete reaches full extension at the top.

BACK SQUAT/BOX JUMP EMOM

STRENGTH:

10 MIN EMOM:

3 BACK SQUAT – ATHLETE DETERMINED WEIGHT (FROM RACK IF AVAILABLE)

3 BOX JUMPS (24/20)

WOD:

12 MIN AMRAP:

15 DEADLIFTS (115/85)

10 FRONT SQUATS 

5 SHOULDER TO OVERHEAD

"PAUL (PENA)"

HERO WOD:

“PAUL (PENA)”

7 RFT:

100 METER SPRINT

19 AMERICAN KBS (70/53)

10 BURPEE BOX JUMPS (24/20)

3 MINS REST

– Time each round. Score is total time for all seven rounds, including rest.

Army Captain Paul Pena of San Marcos, Texas, died on January 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading patrol in Arghandab River Valley win Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

This WOD, published January 19, 2017, was the second Hero WOD named “Paul” published on the CrossFit main site. CrossFit published a different “Paul” workout (named for Officer Paul Sciullo) in 2010.

WEIGHTED PULL-UPS

STRENGTH:

WEIGHTED PULL-UPS (3, 3, 2, 2, 1)

WOD:

FOR TIME:

12-9-6-3-6-9-12

THRUSTERS (95/65)

PULL-UPS

SUMO DEADLIFT

STRENGTH:

SUMO DEADLIFT (5×3)

WOD:

20 MIN AMRAP

5 POWER CLEANS (135/95)

10 PUSH-UPS

20 DOUBLE UNDERS

DOUBLE UNDERS

SKILL:

DOUBLE UNDERS

WOD:

CFM’S VERSION OF “TABATA FIGHT GONE BAD”

FOR REPS IN 20 MINS:

AMERICAN KBS (53/35)

BURPEES 

BOX JUMPS (24/20)

WALL BALL SHOTS (20/14)

DOUBLE UNDERS

– Complete 40 intervals (8 consecutive intervals of the movements) of 20 seconds of work followed by 10 seconds of rest. 

THERE IS NO ADDITIONAL REST BETWEEN EXERCISES. 

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

This is a variant of “Tabata Fight Gone Bad” which is a variant of “Fight Gone Bad”.

CROSSFIT TOTAL

WOD:

"CROSSFIT TOTAL":

SUM OF THE BEST OF EACH LIFT:

BACK SQUAT

PRESS

DEADLIFT

Athletes gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

I HAVE A DREAM…

THAT IT IS MEMORIAL DAY WEEKEND (KIND OF)!

WOD:

HALF "MURPH"

FOR TIME:

RUN 800 METERS

– THEN –

50 PULL-UPS

100 PUSH-UPS

150 SQUATS

– THEN –

RUN 800 METERS

* If you have a 20/14 lb weight vest or body armor, wear it. Athletes can partition reps any way they would like.

The full "Murph" is done in memory of Navy Lieutenant Michael Murphy of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". It is now 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.

CFM's MUSCLE MAYHEM

There will be no Open Gym today. Instead, CFM's very own Muscle Mayhem will be underway beginning at 9 AM. All are welcome to attend, competing or not. There are still spots remaining. If there are any male/female teams still interested in participating, please reach out to us ASAP. The WOD's are as follows:

WOD #1:

10 MIN TIME CAP TO FIND MAX:

1 POWER CLEAN

1 HANG CLEAN

1 JERK (ANYWAY)

WOD #2:

12 MIN TIME CAP:

100 DOUBLE UNDERS – Rx/100 SINGLES

80 AMERICAN KBS (70/53) – Rx/80 KBS – SCALED AS NEEDED

60 HAND RELEASE PUSH-UPS – Rx/60 PUSH-UPS – SCALED AS NEEDED

40 DEADLIFTS (255/155) – Rx/40 DEADLIFTS – SCALED WEIGHT AS NEEDED

20 POWER SNATCHES (75/55) – Rx/20 POWER SNATCHES – SCALED AS NEEDED

– REMAINING TIME: BURPEES OVER BAR

WOD #3:

15 MIN TIME CAP:

150 WALL BALL SHOTS (20/14) – Rx/150 WALL BALL SHOTS – SCALED AS NEEDED

1,000 METER ROW

50 THRUSTERS (95/65) – Rx/50 THRUSTERS – SCALED AS NEEDED

30 CHEST TO BAR PULL-UPS – Rx/30 PULL-UPS/RING ROWS – SCALED AS NEEDED

PARTNER WOD – FOLLOW THE LEADER STYLE

PARTNER WOD:

30 MIN "FOLLOW THE LEADER" AMRAP:

10 ROUNDS (5 FULL EACH):

8 WALL BALL SHOTS (20/14)

4 POWER CLEANS (135/95)

– THEN –

10 ROUNDS (5 FULL EACH):

8 BURPEES OVER BAR

4 THRUSTERS (135/95)

– THEN –

10 ROUNDS (5 FULL EACH):

8 PULL-UPS

4 SHOULDER TO OVEHEAD (135/95)

* Athlete A must complete a full round of both movements before Athlete B can begin his/her round. Teams may start in any order they choose, but each athlete must complete 5 full rounds of the given couplet before moving on.