Tag: row 250m

CrossFit WOD 07.20.22

STRENGTHpush press 5 x 5 WOD3 roundsrow 250m10 wall ball shots, 20/1410 med ball sit ups AWOD30 GHD hip extensions

CrossFit WOD 06.07.22

WOD (see 06.10.21)row 750m21 DB deadlift, 45/3021 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball sit upsrow 250m9 DB deadlift9 DB hang squat cleans9 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20 supermans

CrossFit WOD 05.25.22

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! WOD4 x 3 minute rounds, no rest between roundsrow 250m, max reps deadlifts, 225/155row 250m, max reps […]

CrossFit WOD 05.18.22

WOD (see 05.13.21)run 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD20 GHD hip extensions and GHD sit ups

CrossFit WOD 04.19.22

STRENGTHback squat 5 x 3 WOD4 roundsrow 250m10 slam balls, 30/20 AWOD30 Russian twists

CrossFit WOD 04.04.22

STRENGTHOH squat 5 x 5 WOD (see 04.05.21)row 500m50 slam balls, 30/2050 ring push upsrow 250m25 slam balls25 ring push ups AWOD20 GHD hip extensions and GHD sit ups

CrossFit WOD 03.21.22

STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+) WOD3 roundsrow 250m10 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups

CrossFit WOD 02.24.22

STRENGTH split jerk 10 x 1 WOD 3 rounds row 250m 10 slam balls, 30/20 AWOD 30 Russian twists

CrossFit WOD 02.02.22

WOD 3 rounds row 250m 15 thrusters, 95/65 row 250m 15 pull ups AWOD tabata plank hold/push ups mash up

CrossFit WOD 01.13.22

WOD (similar to 01.07.21) row 1000m, rest 4 minutes row 750m, rest 3 minutes row 500m, rest 2 minutes row 250m AWOD 100 reps core