Murph

CrossFit 65/69 – WOD

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.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/28/16

CrossFit 65/69, CrossFit 65/69 – WOD

WOD: Metcon (Time)

Ugo- igo

5 rounds each

Russian kb swings x 12(53/35)

Chin-ups x 10

Bent over rows x 8 (95/75)

Box jumps x 6 (30/24)

Row 300M (while partner does med ball sit-ups)

Each partner must complete the reps scheme 5-rounds then switch to next element until workout is completed.

5/27/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×1 @100+ Find a 1RM)

Dont be stupid. If anything is hurting, dont push through and seriously injure yourself.

Gymnastics

Handstand Push-ups (1x Max Unbroken Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 Wall Balls (20/14,RX+ 30/20)

10 Power Snatches (95/65, RX+ 135/95)

2 Rope Climbs (RX+ Legless Rope Climbs)

Finisher

Metcon (No Measure)

Group Stretch

5/26/16

CrossFit 65/69 – WOD

Weightlifting

Shoulder Press (Find a 1RM)

BUILD UP SLOWLY!!!

Gymnastics

Ring Dips (1x Max Unbroken Reps)

Metcon

Metcon (AMRAP – Reps)

10min Tabata Alternating:

30sec KB Swings (50+/30+)

30sec Burpees
Total reps of both combined

Finisher

Metcon (No Measure)

HIp and groin smash/stretch.Open up your hips!

5/25/16

CrossFit 65/69 – WOD

Weightlifting

Front Squat (5×1@100%+ Find a 1RM)

Gymnastics

Pull-ups (1 set of max unbroken reps)

Metcon

Metcon (Time)

For Time:

200 Crunches

100 Calories of Rowing

50 Pistols (25 each leg)

Break up any way you want

Finisher

Metcon (No Measure)

Group Stretch!!!

5/24/16

CrossFit 65/69 – WOD

Weightlifting

Bench Press (Find a 1RM)

Metcon

Metcon (Time)

7 Rounds:

5 Power Cleans (135/95, RX+ 185/135)

10 Box Jumps (24/20, RX+ 30/24)

Finisher

Metcon (No Measure)

Upper Body Smash and Stretch

5/23/16

CrossFit 65/69 – WOD

Weightlifting

Overhead Squat (5×1 @100%+ Find a 1RM)

Gymnastics

Push-ups (1x Max unbroken set )

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 UNBROKEN Deadlifts (185/135, RX+ 245/185)

5 Strict Pullups (RX+ 20/10lb vest)

30 UNBROKEN Double Unders (RX+ 50 Unbroken)

Finisher

Metcon (No Measure)

Group Smash and Stretch

5/21/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Interval Warmup:

Battle Hoses

Slosh Pipes

Keg Ground to Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

20 Air Squats

20 Burpees

20 Ring Rows

400 M Run

Split up reps between partners EXCEPT for the run. Both partners must run at same time. 🙂

Finisher

Metcon (No Measure)

Group Stretch and Story Time

5/20/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×1-3 @95%+)

Superset w/ Split Jerks 5×4. Alternate legs and do light weight to work on form.

Metcon

Deadlift (20min E2MOM to find 1RM)

Start light and build up slowly

Finisher

Metcon (No Measure)

Group Stretch!!!!

5/19/16

CrossFit 65/69 – WOD

Warm-up

Metcon (AMRAP – Reps)

5min AMRAP:

Partner Relays going for the most reps as a TEAM.

10 Burpees

Sprint Down/Back

Then the next partner goes.

1 Rep= Completed Rounds by BOTH partners.

Weightlifting

Clean and Jerk (20min to find a heavy 1 rep)

Metcon

Metcon (Time)

For Time:

21-15-9

Shoulder-to-Overhead (RX=95/65, RX+=135/95)

Toes-to-Bar (RX+=Unbroken)

Finisher

Metcon (No Measure)

Group Stretch!!!!!