5/22/15

6 Rounds
1 min work / :30 sec rest
Max HSPU from deficit
AMRAP 14
10 Deadlift (115/75)
10 Push Press (115/75)

5/21/15

Front Squat OR make up Back Squat
5 x 3 @ 85%
EMOTM 10
2 Power Cleans + Hang Clean

5/20/15

6 Rounds
1 min work / :30 sec rest
Max Chest to bar pull ups
8 Rounds, rest :30 sec between rounds
100m Run
12 KBS
6 Thrusters (135/95)

5/19/15

Push Press
5 x 3 @ 85%
7 RFT
7 Power Snatch (135/95)
7 Box Jumps (30/24)

5/18/15

Back Squat
5 x 3 @ 85%
Every 2 mins for 4 rounds
15 Pull Ups
30 Push Ups
45 Double Unders

5/15/15

5 Rounds

1 min work / :30 sec rest
Max HSPU from deficit

AMRAP 8

Curtis P (Choose % of body weight) 50% 75% 100%

Memorial Day Murph

MURPH 2015 FLYER

On Memorial Day we will be joining our friends at CrossFit Imperial Valley for the Murph Challenge. The event starts at 9am, so we will leave CFY at 7:30am to allow travel time and warm-up upon arrival. There will be a sign up sheet in the box so we can have an idea of how many wish to attend. Following Murph we will have lunch at Burgers and Beer.

5/14/15

Front Squat OR make up Back Squat
3 x 3 @ 85%
EMOTM 10 -15
Snatch
Go for max weight!

5/13/15

5 Rounds
1 min work / :30 sec rest
Max Chest to bar pull ups
AMRAP 10
10 Deadlifts (choose weight)
5 Wall walks

5/12/15

Push Press
3 x 3 @ 85%
EMOTM 15
1. 15 Wallballs
2. 10 Burpee Box Jump Overs
3. 5 Muscle Ups

5/11/15

Back Squat
3 x 3 @ 85%
30 Clean & Jerks @ 155/105
Start every minute with 20 double
unders.
**12 Minute time cap

5/8/15

4 Rounds
1 min work / :30 Rest
Max HSPU
4 RFT
5 – deadlifts (365/245)
7 – Muscle Ups

5/7/15

Front Squat or Back Squat
5 x 6 @ 80%
EMOTM 10
Snatch + 2 OHS

 

5/6/15

4 Rounds
1 min work / :30 rest
max chest to bar pull ups
For time:
100 Double Unders
50 Wallballs
50 KBS
50 Box Jumps
100 Double Unders

5/5/15

Push Press
5 x 6 @ 80%
 10 RFT
3 – Power Cleans
5 – HSPU

 

5/4/15

Monday
Back Squat
5 x 6 @ 80%
AMRAP 3
8 Chest to Bar Pull Ups
20 Double Unders
AMRAP 3
10 Push Ups
20 Double Unders
AMRAP 3
12 Air Squats
20 Double Unders

5/1/15

5 Rounds
:45 sec work / :30 sec rest
Max HSPU from deficit
35, 25, 15
Wallballs
Deadlifts (225/155)
TTB

4/30/15

 

Front Squat OR make up Back Squat
5 x 5 @ 80%
Hang Snatch + 2 Snatch Balance
10 Sets increasing weight

4/29/15

5 Rounds
:45 sec work / :30 sec rest
Max Chest to bar pull ups
5 RFT
7 – 2-press thruster (115/80)
9 – Box Jumps
100m Sprint

4/28/15

Push Press
5 x 5 @ 80%
8 Rounds for max reps
:30 hang squat cleans (135/95)
:30 bar over burpees
:30 Rest

4/27/15

Back Squat
5 x 5 @ 80%
AMRAP 10
5 C2B Pull Ups
10 KBS
20 Double Unders

4/23/15

6 Rounds
:30 sec work / :30 sec rest
Max HSPU from deficit
AMRAP 14
10 Thrusters (135/95)
20 Pull Ups
30 Lunges

4/23/15

Front Squat OR make up Back Squat
5 x 4 @ 80%
Power Snatch + Hang Snatch + Snatch Balance
10 Sets increasing weight

4/22/15

6 Rounds
:30 sec work / :30 sec rest
Max Chest to bar pull ups
10 Rounds
50m sprint
50m sled pull

4/21/15

Push Press
5 x 4 @ 80%
Ladder 10
2, 4, 6, 8, 10, etc…
Pistols
Push Ups

4/20/15

Back Squat
5 x 4 @ 80%
AMRAP 5
3 – Clean and Jerk 205/140
30 Double Unders

4/17/15

Gymnastic benchmark
Max HSPU in 3 minutes from a deficit
AMRAP 12
30 Pull Ups
30 Deadlifts (225/155)
30 Deficit burpees

4/16/15

 

Front Squat OR make up Back Squat
5 x 3 @ 80%
Power Snatch + Hang Snatch
EMOTM 10

4/15/15

Gymnastic benchmark
Max Chest to bar pull ups in 3 minutes
3 RFT
30 Box Jumps
20 TTB
10 Pistols

4/14/15

Push Press
5 x 3 @ 80%
AMRAP 10
5 – Deadlift (115/75)
5 – Hang Power Clean
5 – Front Squat
5 – Push Press
5 – Back Squat