WOD

No WOD available

Murph

Main – CrossFit

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

5/23/14

Main – CrossFit

Endurance

Metcon (Time)

Partner WOD For time:
4 Rounds
1 round consists of
Partner A runs 400m
Partner B rows 400m
Partner A rows 400m
Partner B runs 400m

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP
Partner A does AMRAP Wall Balls, while Partner B does a 100m Farmers Carry with 2 KB, 32/24kg. Once Partner B returns from the Farmers Carry the teammates switch roles. Keep a running count of your Wall Balls as a team.

5/22/14

Main – CrossFit

Weightlifting

Deadlift (6×3)

Metcon

Metcon (AMRAP – Reps)

AMRAP
5 Rounds
Min 1 HSPU
30 sec rest
Min 2 DU
30 sec: rest
Min 3 Pull-ups
30 sec rest

Scaled
HSPU = Push ups
DU = Singles Not counting attempts
Pull-ups = ring rows

5/21/14

Main – CrossFit

Weightlifting

High-Hang Clean (6 x 3)

Metcon

Metcon (30 Rounds for reps)

EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

5/20/14

Main – CrossFit

Weightlifting

Shoulder Press (EMOM 14: )

Odd: 5 Back Squats
Even: 5 Strict Press

You can come off the rack if needed. Use the same weight for your back squat as you use for your strict press.

High-Hang Snatch (High Hang Squat Snatch 7×1)

High Hang Squat Snatch
7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

5/19/14

Main – CrossFit

Metcon

Metcon (Time)

Team of 3
One Athlete working at a time
100 Pull ups
100 Burpees
100 Box Jumps, 24/20
100 KBS, 32/16
100 Box Jumps, 24/20
100 Burpees
100 Pull ups
DO NOT CLICK RX IF you do not do EVERYTHING RX. Every pull-up must be from a dead hang and finish with chin over the bar. RX clicking has gotten a little out of hand lately.
Also, please complete ALL of your reps. You are not only cheating yourself, but you are cheating everyone at CFA when you don’t do all of the prescribed reps. STOP Cheating! (You know who you are.) Have fun : )

5/16/14

Main – CrossFit

Weightlifting

Front Squat ([email protected]%, [email protected]%, [email protected]%)

Metcon (Time)

Partner WOD
1k Row
1k run
30 Clean & Jerk, 135/95
200 Air Squats
One person works at a time partner A rows as many meters as decided on and then switch partners to accomplish a total of 1k. One rower per team. One partner runs at a time. Partner A runs while partner B rests. Decide amount of meters per partner just make sure it is a total of 1km. Split up C&J as needed to get a total of 30. One person working at a time. Same goes for the Air Squats.

5/15/14

Main – CrossFit

Endurance

Metcon (Time)

3 x 30 cal row
1 min rest between rounds

Metcon

Metcon (AMRAP – Reps)

EMOM 24 min
Min 1: 10 Box Jumps 24/20
Min 2: 10 Deads 185/135
Min 3: 10 Wall Balls 20/14
Min 4: 10 Ring Dips
Min 5: 10 T2B
Min 6: Rest

5/14/14

Main – CrossFit

Weightlifting

Shoulder Press (5×1)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Strict Press, 95/65
Strict Pull up

Metcon

Metcon (No Measure)

Not for time. Just get it done.
3 Rounds
20 GHDSU
30 Hip Extension
40 Abmat Sit ups

5/13/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOM 8min: 2 Clean & Jerks)

Metcon

Metcon (Time)

3 Rounds
20 Pull-ups
30 Wallballs 20/14 (9ft line for girls)
400m run

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