Murph WOD – Sat. 5/25 Register  WOD Metcon (Time) 3 rounds for time of: Row 250 meters 12 squat snatches 45/30# [75/45#] 21 knee push-ups [PR push-ups] PR = palm release This is a light workout meant to be an all out sprint, but make sure you have good form on all movements. Strength / Skillwork Shoulder Press (10-8-8-5-3-3) BB-50-65-85-90-PR Push Press (5-5-3-3) …

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Murph WOD – Sat. 5/25 Don’t forget to Register Strength / Skillwork Clean (8-5-5-3-3 / 1-1-1 / 5-5) SQUAT CLEANS (unless you have good reason not to) BB-50-60-75-85% / 90-95-PR% / 65-65% Warm-up / Max. lifts / Work on form WOD Metcon (Time) For time: (Cap 10:00) 15 push presses 5 rope climbs 12 push presses 4 rope climbs 9 push presses …

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Murph WOD – Sat. 5/25 Register with Coach Rachel   Strength / Skillwork Front Squat (10-8-8-5-3-3-3) BB-50-65-85-90-90-PR WOD Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Enter the following for the score: 0 in the rounds # of Runs x reps in the reps Be careful with the pull-up volume on this one. If you have …

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Specialty Classes Yoga – 7:30pm Strength / Skillwork 1000m Row Deadlift 10-8-8-5-3-3-3 BB-50-65-85-90-90-PR WOD 10:00 AMRAP 10 x 5 yd. Shuttle Run (Pole to pole) 10 Burpee Box Jump Overs 24/20″* 10 T2B *Burpees need to be performed perpendicular to the boxes. Elements Do main WOD today

WOD 2017 Regional Event 3 For time (cap 16:00): 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball Rope climb, 10 ascents 50 wall-ball 100 double-unders 100-ft. dumbbell overhead walking lunge Rx+ Men use an single 80-lb. dumbbell and 30-lb. ball. Women use a single 55-lb. dumbbell and 20-lb. ball. Rx Men use a single 45-lb. dumbbell and 20-lb. ball. …

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WOD Only attempt the full Miron WOD as Rxd if you’ve been doing CrossFit consistently for 6+ months and for 4+ times per week. This is heavy and a lot of volume. The back squats and deadlifts should not be more than 75% of your 1RM. Be smart. You have options today. Miron (Time) 5 rounds for time of: 800-meter run …

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Strength / Skillwork Front Squat (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD Metcon (Time) For time: (Cap 25:00) 150 single-unders 20 pull-ups [12 bar muscle-ups] 10 squat cleans 85/55# [115/75#] 150 single-unders 15 pull-ups [9 bar muscle-ups] 15 squat cleans 85/55# [115/75#] 150 single-unders 10 pull-ups [6 bar muscle-ups] 20 squat cleans 85/55# [115/75#] 150 single-unders Yes! Single-unders. No double-unders today for any level! This isn’t …

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Strength / Skillwork Bench Press (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD Metcon (Time) 5 Rounds for time of: Run 200m 15 SDHP KB 70/55# [BB 105/75#] 15 Box Jumps 24/20″ w/ step-ups allowed [No step-ups] Elements Do main WOD today.

Strength / Skillwork Deadlift (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD 2017 Regional Event 2 (Time) 21-15-9 reps for time of: Dumbbell snatches 45/30# [80/55#] Box Dips [Ring dips] The Rx+ was Rx at the 2017 Regional event 2. Please be careful with the ring dips. Snatches are alternating and number indicated is the total reps (not per arm). Elements Elements will not do deadlifts today. …

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Strength / Skillwork Thruster Skill Work w/ an empty Barbell 10 Frankenstein Squats 10 Alternating High Elbows in front rack 10 Front Squats (w/ MB or Box) 10 Knee-bend Drives (on command) 10 Push-press 10 Thrusters Add 10-30# and do 10 more Thrusters Shoulder Press (10-8-8-5-5-5-5) BB-50-65-85-85-85-85 WOD Metcon (AMRAP – Reps) 5 Rounds of 15s On / 45s Off – Thrusters …

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