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
CrossFit WOD 04.22.22
WOD21-15-9squat cleans, 135/95DB push press, 45/30pull ups AWOD50 butterfly sit ups for time
CrossFit WOD 04.12.22
STRENGTHshoulder press 5 x 3 (all sets above 65%)deadlift 5 x 3 (all sets above 75%) WODAMRAP in 7 minutes3 pull ups6 push ups9 squats AWOD30 Russian twists
CrossFit WOD 04.06.22
WOD (see 04.07.21)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3 minutesclean and jerk, 135/95rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3 minutessquat clean thrusters, 115/75 AWOD30 Russian twists
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups
CrossFit WOD 03.11.22
CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap
CrossFit WOD 02.22.22
WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up
CrossFit WOD 02.15.22
STRENGTH 8 x squat snatch + 2 OH squats WOD AMRAP in 9 minutes 3-6-9 … squat snatch, 95/65 pull ups AWOD 30 Russian twists