CrossFit WOD 08.24.22
WOD: TABATA THIS (see 08.23.21)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWODGroup stretch
CrossFit WOD 07.27.22
WOD: neleH (see 07.28.21)3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata sit ups/ring dips mash up
CrossFit WOD 07.21.22
WOD (see 07.20.21)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 pull ups6 KB swings, 55/409 goblet squats AWODtabata weighted plank hold
CrossFit WOD 07.07.22
WODrow 1000mthen,3 rounds15 box jumps, 24/2015 KB swing, 55/4015 DB push press, 45/3015 pull ups AWODtabata wall sit/hand stand hold mash up
CrossFit WOD 07.05.22
WOD: BASELINErow 500m40 squats30 sit ups20 push ups10 pull ups STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.14.22
WOD: FRAN (see 06.16.21)21-15-9thrusters, 95/65pull ups AWODfor time,9 v-ups15 n-ups21 sit ups
MEMORIAL DAY MURPH 05.30.22
One class today at 8:30 am WOD: MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!
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 05.16.22
STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1 WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.04.22
WOD (see 05.07.21)21-15-9thrusters, 95/65pull upspush upsrow, cal AWODtabata hollow rocks/plank hold mash up