Today’s WOD: Back Squat 3×5 (+5-10#) then 6 Rounds: 5 Front Squats (135#/95#) 10 Box Jumps (24″/20″) 10 Scotty Bobs (25#/15#) Bar is pulled from the floor Congratulations to all our athletes who competed yesterday! It was awesome watching you guys and gals lift and we saw some pretty amazing weights get put overhead. Train hard for the next one!
WOD 06/08/12
Today’s WOD: Body weight Deadlift hold for max time with double overhand grip 5 attempts with 1 minute between efforts Rest 5 minutes, then 20 Toes to Bars 800M Run 10 Toes to Bars Nice work on Elizabeth yesterday, everyone. Looks like some solid PRs all around!
WOD 06/07/12
Today’s WOD: Elizabeth 21-15-9 Squat Cleans (135#/95#) Ring Dips Last completed on 12/08/11. Baby bump = medicine ball?
WOD 06/06/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then Determine heaviest weight for 50 feet for the following: Yoke Walk Farmer’s Carry Prowler Push Sled Drag Score is total weight moved. Murph overflow.
WOD 06/05/12
Today’s WOD: For Time: 800M Run 10 Muscle Ups (1/1 sub) 20 KB Swings (24 kg/16 kg) 100 Double Unders 800M Run 20 Burpee Pull-Ups 30 Box Jumps (24″/20″) 100M Weighted Walking Lunges (24 kg/16 kg) 800M Run 30 Sandbag Get Ups (50#/35#) 40 Wall Balls Some of the 9AM Murph crew there. The workout that launched a television career. …
WOD 06/04/12
Today’s WOD: Back Squat 3×5 (+5-10#) then AMRAP 12: 5 Overhead Squats (115#/75#) 10 Burpees 20 Double Unders Epic tug of war battle. Mainstream paleo. Many of you have probably already seen this article, but it’s still nice to see that the paleo lifestyle is gaining some traction.
WOD 06/01/12
Today’s WOD: Power Clean Work up to a heavy single then 5×2 @ 80% then 10x200M Sprint with 1 minute recoveries It was a long week with Murph and all kinds of other crazy difficult movements. Make sure you get some good recovery in this weekend! Nice looking pistol from Elizabeth!
WOD 05/31/12
Today’s WOD: 4 Rounds: 10 Zercher Squat Lunges (135#/75#) 10 Sandbag Get Ups (50#/35#) 10 Push Jerks (135#/75#) Bar is pulled from the floor. The Rx Review for news about CrossFit and CrossFitters.
WOD 05/30/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then AMRAP 8: 5 Renegade Man Makers 5 Ring Dips 5 Toes to Bars You get to choose your own weight for the man makers. It should go without saying that you should choose a manly weight.
WOD 05/29/12
Today’s WOD: Overhead Squat 3×10 then AMRAP 12: 5 Mountain Climbers (4 count) 10 Burpees 15 Sit-Ups Thank you to everyone who participated in our Memorial Day Murph yesterday. You all made it an awesome event. There were a lot of you… So post those times!