WOD Archives - Page 77 of 78

5/8/15

Back Squat
3 x 2 @ 100%

Tabata Mash Up
Alternate rounds between KBS
and double unders for a total of
8 minutes.

5/5/15

Retest: Max deficit HSPU in 3 mins

AMRAP 14
30 KBS (53/35)
30 Push Ups
30 box jumps

6/4/15

Front Squat OR make up Back Squat
3 x 2 @ 95%

EMOTM 10
Hang Clean + Clean

6/2/15

Retest: Max chest to bar pull ups in 3 mins

15, 12, 9, 6, 3
Deadlift (275/185)
Ring Dips

6/2/15

Push Press
3 x 2 @ 95%

AMRAP 9
3 Power Snatch (105/75)
6 OHS
9 bar over burpees

6/1/15

Back Squat
3 x 2 @ 95%

Annie
50-40-30-20-10
Double Unders
Sit ups

5/29/15

Front Squat OR make up Back Squat
3 x 3 @ 90%

EMOTM 12
1. 10 Thrusters (115/85)
2. 10 Burpee box jump overs

5/28/15

EMOTM 10
Power Clean + Hang Clean

10 Rounds
100m Sled Pull

5/27/15

Back Squat
3 x 3 @ 90%

AMRAP 5
1 cycle heavy Bear Complex + 5 TTB

5/26/15

Push Press

3 x 3 @ 90%

AMRAP 12

5 Wallwalks

10 KBS (70/53)

20 Double Unders

5/25/15

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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.