Category: wod

CrossFit WOD Fri May 25, 2018

A. Snatch (choice power or squat) Work to challenging single in 10 total reps Rep count begins after you warmup to 50% of your max B. “Stop” Deadlift – Work to one heavy set of 3 reps *slightly heavier than last week Then 2×2 @ 10-15% less than top triple (speed/technique work) C. Reps 30-20-10 …
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CrossFit WOD Thur May 24, 2018

Murph Practice (Doing it for real on Monday 5/28) A. One Round: Run 800m 30 Pull-ups 60 Push-ups 90 Air Squats Run 800m Rest as needed B. One Round: Run 800m 8 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats Run 800m


CrossFit WOD Wed May 23, 2018

A. Work to challenging weight for Clean Complex: 1 Clean High pull 1 Power Clean 2 Hang Squat Clean B. Thrusters (from ground) Work to challenging double (try to squat clean thruster the first rep) C. AMRAP 9 min: 9 Thrusters (95/65) 27 Double-unders ————————– STRONG PROGRAM: Vertical Upper Body Push/Pull Parts A and B …
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CrossFit WOD Tues May 22, 2018

Reminder that MURPH is on Monday 5/28. Heat times at 10am and 11am. Meet at the Law Street grassy area to begin workout with 1-mile run to the gym ———————- A. Weighted Dips – 4 sets of 4 reps If scaling with band, 4 sets of 6-8 reps B. AMRAP 4 min (Rest 2 min) …
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CrossFit WOD Mon May 21, 2018

A. Back Squats – Pyramid Reps 6-4-2-4-6 (increasing then decreasing weight) B. One Round every 2 min x 5 Sets: 2 Power Snatches (TnG) (ADV Squat Snatch) 4 Power Cleans (TnG, same weight as snatch) 4 Super High Explosive Box Jumps C. 10 Rounds (8 min cap): 6 Goblet Lunges (53/35) (ADV 8 Pistols, alternating …
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CrossFit WOD Sat May 19, 2018

A. Weighted Pullup Work to max single B. Reps 15-12-9-6-3 Front Squats (95/65) Pullups (ADV CTB) NO REST Reps 15-12-9-6-3 Front Squats (95/65) Burpees over the bar


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