“Murph”

Main – CrossFit

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.
The 20# vest is optional for RX

This can also be a partner WOD.
Run a mile together (each person runs a mile together) then split up the pull-ups, push-ups, and air squats then finish with a mile together. One partner working at a time for the movements.

Partners and individuals can break up the movements in any order you want.

4/22/14

Main – CrossFit

Squat Snatch for Strength
Abs and Cardio for WOD

Squat Snatch (For every set of 3 minutes add 10lbs )

Squat Snatches EMOM in Sets of 3 min. For every set of 3 minutes add 10 pounds. Make your heaviest set of 2 reps on the last set of 3 minutes.

EMOM 3min: 6 unbroken Squat Snatches
Rest 1 minute
EMOM 3min: 5 unbroken Squat Snatches (add weight)
Rest 1 minute
EMOM 3min: 4 unbroken Squat Snatches (add weight)
Rest 1 minute
EMOM 3min: 3 unbroken Squat Snatches (add Weight)
Rest 1 minute
EMOM 3min: 2 unbroken Squat Snatches (add weight)

Metcon (Time)

WOD For time:
2k Row

L-sits (Time)

L-Sit
Accumulate 2 minutes

Post how long it takes you to hold an L for a total of 2 minutes.

Happy 13th Birthday Eli

Main – CrossFit

Deload Week.

Back Squat (3×5 60%)

Metcon (Time)

4 RFT
13 Push-ups
13 Pull-ups
50 DU

Partner WOD, 4/18/14

Main – CrossFit

Metcon

16 RFT
1 Rope climb
10 Calorie row

Then

100 KBS 32/24

Partner A does a rope climb while partner B rows 10 calories then once both athletes finished their task they switch. Partner A will row 10 calories and partner B will get one rope climb. They will together accomplish a total16 rounds. Once they finish 16 rounds then they will get a total of 100 KBS together, 50 each.

Scaled will be 8 pull-ups in place of the rope climb or 8 ring rows.

4/17/14

Main – CrossFit

Endurance

Endurance (Time)

For Time:
600m Row
600m Run
400m Row
400m Run
200m Row
200m Run

Metcon

WOD (Time)

5 Rounds:
12 Deadlifts 135/95
9 Hang Cleans 135/95
6 Jerks 135/95

4/16/14

Main – CrossFit

ADV RX WOD 1, 2 & 3

ADV 1: ADV RX WOD 1 (AMRAP – Reps)

Max Reps of:
4 min of Clean and Jerks 135/95
4 min of Rowing for Calories
4 min of Burpees

rest

ADV 2: ADV RX (Time)

2) For Time:
50-40-30-20-10 Wall balls 20/14
25-20-15-10-5 Box Jumps 24/20

Rest

ADV 3: ADV RX (Time)

3) 3 RFT
10 Bench Press 205/135
10 Bar MU
30 GHDSU

RX Weightlifting

RX 1: Clean and Jerk (Work up to a 3 rep max touch and go.)

RX WOD

RX 2: RX WOD (Time)

For Time:
50-40-30-20-10 (20/14)
25-20-15-10-5 (24″/20)

4/15/14

Main – CrossFit

Weightlifting

Clean Complex (Work up to max effort)

Work up to a max effort: Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)
All one movement without putting the bar down.

Metcon

WOD #1 (AMRAP – Reps)

5 Min ARMAP:
5 unbroken Front Squats, 225/155 – from the ground, no racks

Metcon

WOD #2 (Time)

1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups
********Everyone does both WODs and the strength. It is NOT 2 separate WODs for you to choose today.

4/14/14

Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 90%x MR)

Metcon

ADV RX (Time)

6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.

Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)

Metcon

RX (AMRAP – Reps)

3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest

4/12/14

Main – CrossFit

Metcon

ADV RX (Time)

6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.

Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)

Metcon

RX (AMRAP – Reps)

3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest

4/11/14

Main – CrossFit

Weightlifting

Power Snatch (Work up to 1 RM)

Metcon

“Squating Elizabeth” (Time)

21-15-9:
Squat Cleans, 135/95
Ring Dips
Rest 3-4 hours before next WOD

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
If you can do two WODs today take 3-4 hours between WODs. If you can only do one then pick which one you want to do. If you are doing both WODs then skip the strength