CrossFit WOD 05.24.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 05.26.21)15 pull ups15 push upsthen,6 roundssprint 100m + 10 jumping squats (out […]
CrossFit WOD 04.25.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 AWODtabata sit ups/push ups mash up
CrossFit WOD 03.02.22
STRENGTHbench press 8 x 2 WOD (see 11.01.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.24.22
STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists
CrossFit WOD 12.29.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODtabata row AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.02.21
STRENGTHbench press 10 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …med ball sit ups, 20/14med ball cleans AWODstretch/foam roll
CrossFit WOD 10.21.21
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 4 KB swings, 55/40 5 box jumps, 24/20 AWOD max partner med ball sit ups in 90 seconds
CrossFit WOD 09.23.21
STRENGTHbench press 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …KB swings, 55/40handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.27.21
STRENGTHE2MOM for 16 minutes3 bench press5 deadlifts AWODfor time, run Kluge Lakes Lane
CrossFit WOD 08.04.21
STRENGTHbench press 5 x 5 WOD10 rounds10 KB swings, 55/4010 sit ups AWODstretch/foam roll