CrossFit WOD 06.08.22
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 wall ball shots, 20/14 AWODtabata L-sit/plank hold mash up
CrossFit WOD 05.27.22
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! WOD21-18-15-12-9-6wall ball shots, 20/141 round of DB DT after each set12 DB DL, 45/309 DB hang power […]
CrossFit WOD 05.20.22
WOD200m DB carry, 45/30200m back peddle5 DB renegade rows10 pistols200m KB carry, 55/40200m back peddle5 DB renegade rows10 pistols15 KB SDHP200m med ball carry, 20/14200m back peddle5 DB renegade rows10 pistols15 KB SDHP20 wall ball shots AWODnot for time, 50 med ball sit ups
CrossFit WOD 05.11.22
STRENGTH10 x 90 second rounds, increase load each roundhang power clean + power clean + squat clean WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 04.29.22
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 med ball sit ups15 KB SDHP, 55/4015 slam balls, 30/20 AWODtabata side plank
CrossFit WOD 04.18.22
STRENGTHpush press 5 x 3 WOD3 rounds20 DU’s15 wall ball shots, 20/1410 1-arm DB hang power clean and jerk, 50/35 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.05.22
WOD: FIGHT GONE BAD (see 04.06.21)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 03.31.22
WOD200m med ball carry, 20/14200m run50 wall ball shots50 walking lunges200m KB carry, 55.40200m run40 KB swings40 walking lunges200m DB farmer’s carry, 45/30200m run30 DB push press30 walking lunges AWODtabata side plank
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
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps, 24/204. push press, 75/555. row, cal. AWODguys vs. girls assault bike blowout