CrossFit WOD Tuesday May 21st 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

On a running clock AMRAP each section:

0-5min.
100 Double Unders
20 Burpees

5-10min.
5 Push Jerks 135/95
10 Pull-ups

12-17min.
100 Double Unders
20 Burpees

17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups

24-29min.
100 Double Unders
20 Burpees

29-34min.
5 Push Jerks 185/115
3 Muscle UPs

Little advanced today, but we haven’t done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..

WODs Mon May 20th 2019: CrossFit, Strong, & Sweat


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

A.) Front Squat (Week 1 of 4)
Few Warm-Ups sets
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)*Switching things up with a front squat cycle this month 🙂
B.) 15min. to get as far as possible…
14 Cal Row or Bike or 30 ft Shuttle Runs (down is 1 back is 2)
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row or Bike or 30 ft Shuttle Runs
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.

*This is not finish-able, but push hard and add up all your reps at the end 🙂

*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.

Strong:
Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

This the final 5 days of training before “testing” week. Please note the change in rep scheme for the main “repeated” movements

A. Alternate movements x 3 sets each:
progressively build to working weights without causing fatigue that effects the work sets
One-Arm DB Rows (knee on bench) – 3 x 8 per arm HEAVY
Rest 2-3 min after both arms
Dips – 3 x 5 HEAVY
Rest 2-3 min
B. EMOM x 10 min (alternating):
See notes below for scaling or subbing Rope Climbs (if not accessible)
Towel Pull-ups or Strict Pullups (challenging # of Reps repeatable)
3-5 Reps of “Wall Walks”
C. Superset x 3 sets each:
Focus on “anti-rotation” (avoid leaning to the side of the loading. Stay aligned entire time)
DB or KB Single-Arm “suitcase” Deadlifts x 10 reps (RIGHT)
One-Arm Ring Row x 5 reps (RIGHT)
Rest 1-2 min
Repeat for opposite arm
Rest 1- 2 min
D. 5 Rounds Time and QUALITY Movement:
Rest as needed to ensure all sets of both movements are unbroken
Note that the DB Bench Press weight should be a bit heavier than the DB Hang Cleans
10 Reps DB Bench Press (approx 15-RM weight)
12 Reps of DB Hang Power Cleans
Sweat:
AMRAP 7:
15 Box Jumps (try not to sub for step ups, just jump on a 45# plate or 2 if even the smallest box is too high)
10 Front or Back Rack Lunges 95/65AMRAP 7:
100m Run
50 Double UndersAMRAP 7:
15 Box Jumps
10 Devil Press 35/25s

AMRAP 7:
100m Run
15 Wall Balls (20/14lb)

*REST 3min. after each section. You should need it if you go hard.

Saturday WODs: CrossFit, Sweat, HIBB May 18th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

PARTNER WOD!
A.) 12min. to get as far as possible…
400m run (200m each)
20 Hang Power Cleans 135/95
400m run (200m each)
20 Hang Power Cleans155/105
400m run (200m each)
20 Hang Power Cleans 185/135
400m run (200m each)
20 Hang Power Cleans 205/145

Rest 3min.

B.) 20min. to get as far as possible… Can you finish this one?!

Row 4000m (250 or 500m intervals)
*Every 2min. complete 10 Deadlifts at 225/155lb. Advanced: 315/205.
*Start with Deadlifts
*Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower.

Teams of 2. Only 1 person works at a time.
*the HIBB has a pretty solid cash out if you want to tackle that and get some abs in 😉
Sweat:
Every 8min. x 5 rounds:
400m Run
10 Toes-To-Bar
10 Push Press 95/65
400m Row
10 Toes-To-Bar
10 SDHP’s 95/65

This is going to be a lot harder than you think so pace yourself here… If you think you can try ADV for this bad boy do 115/75, and go for it!

Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂

Score is your slowest round
HIBB:
A.) Every 5 min for 5 Rounds
30 Cal Bike
3 Front Squats at 80+% effort for all sets (try to build to a 3 rep MAX)
Rest as Needed
B.) 10 Rounds
10 Push Ups (advanced do Ring Push Ups)
10 GHD Sit Ups

WODs: CrossFit, Strong & Sweat Fri May 17th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

A.) 20min.  Booty Superset section:
Back Rack Lunge
10 Reps out of the rack (L+R=2)
immediately into;
10 Hip Thrusts
Rest 90sec. After Each Set

*Advanced can use a 55lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.

B.) 15min AMRAP:
50 Cal Assault Bike or Row
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time…
12 Alt. DB Snatches 50/35
8 Toes-To-Bar

You only do the 50,40,30 section 1 time and then it’s an AMRAP of JUST the DB Snatches and TTB.
*Start the workout in waves so that everyone can bike or row. Once the first wave is off bikes and rowers load them up again and start wave 2.

Score is just rounds and reps of DB Snatches and TTB.

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression
A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Rest 2-3 min between sets as needed to ensure optimal loading
B. DB “Lungester” – 4 sets of 6 Reps (increasing weight)
One Rep = 2 Walking Lunges (1 per leg) + 1 Thruster
***Hold DB’s at shoulder level for Lunges (same position as for Thruster)
C. Ring Plank Sprawls
https://www.youtube.com/watch?v=CKgnOm_Z0gM
6-8 Reps EMOM x 4 min
(Choose to complete on feet or knees to modulate difficulty)
D. Superset x 2 sets each:
Banded Pushdowns x 15-20 Reps
Lying DB Tricep Extensions x 10-12 reps
Rest 2 min
E. Complete One Round Every 2 Minutes
Continue until you are unable to complete the round in ONE MINUTE
(mandatory 1-min rest between rounds)
Capped at 8 Rounds (16 min total)
***Note that you should be able to achieve AT LEAST 4 Rounds, so scale down the number of reps per movement if you are struggling to do so.
8 Heavy DB Snatch (alternate arms)
8 Burpees

Sweat:

“The Big Sexy”

16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls

Rest 3min.

16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Close Stance DB Front Squats 50/35lb.
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 70/50s

We haven’t done this in a while 🙂

* For the “Max” sections, try and work for 40sec. so you get a little rest. And don’t go fast on the movements today. Keep form and time under tension a priority.
* On the DB front squats you only need 1 DB held vertically in front of you.

WODs: CrossFit & Sweat Thursday May 16th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

A.) Snatch
Warm up with to about 70% of your max and then complete:

3 reps EMOM x 10min.

*All power reps with emphasis on form.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 American KB Swings 70/53
10 Wall Balls 20/14
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

*Little different variation on a classic that I’ve made many times.

Sweat:

35min. to finish this chipper…

50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Push-Ups
50 Double Unders
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Double Unders
50 Push-Ups
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups

Scaled version is 2 Rounds at 25 reps if you’re worried you won’t even get close to finishing.

If somehow you do finish and you want to keep going, then start back at the top and do 25s until the 35min. mark.

WODs Wed May 15th 2019: CrossFit, Strong & Sweat


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

CrossFit:

A.) 30min. Running Clock…
400m Run
10 Deadlifts
*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:
1.) 10 Strict Pull-Ups
2.) 5 Muscle Ups
3.) 15 Kipping Pull-Ups
4.) 5-8 Weighted Strict Pull ups

I need you to choose a weight on the deadlifts that you can do UNBROKEN each round, BUT is also really difficult. For most of you it will probably be in the 225-275 range for men and 155-185 range for women.

Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression
A. Alternate movements x 5 sets each:
“Stop” Deadlifts – Reps 5-4-3-2-2 (increasing each set to tough double)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-3-2-2 (increasing each set to tough double)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min
B. Hang Power Cleans – Build quickly to a challenging set of 3 reps
***All reps performed without any movement of feet outwards. Focus on a fast turnover/elbows and move into a quarter squat as needed (as opposed to moving out)
C. 3 Rounds:
5 Reps Hang Power Cleans @ 75-80% of part B top weight (no foot movement)
Rest 1-2 min
10 Reps Barbell Hip Thrust (increasing each set)
Rest 2-3 min
D. Ring Rows – 3 x 12-15 reps
Elevate feet and/or wear a weight vest for increased difficulty
On the FINAL set, continue beyond the 12-15 “full” reps by completing “partial” reps until you fail to achieve half the range of motion

Sweat:

(0-5min.)
1 Round:
Run 1000m

(5-10min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees

(10-15min.)
1 Round:
Row 1000m

(15-20min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees

(20-25min.)
1 Round:
Assault Bike 1 Mile
*0.7 Miles for Ladies

(25-30min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees

The push press is 10 reps on EACH arm, so 20 total. Try not to jerk until you get really tired.

Pretty much the only rest you’re getting is if you finish the cardio fast, so try and push there.

CrossFit WOD Tues May 14th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

CrossFit:

A.) 5 Rounds:
1min. of max rep bench press (135/75)
immediately into;
1min. of max cal on the rower or Bike or 200m Run
2min. Rest
*ADV 185/100
B.) Quick and Dirty (Time)
2 Rounds For Time:
50 Russian KB Swings 53/35
50 Sit-Ups (Feet anchored on KB)
100 Double unders*CAP: 12min.
*ADV is 70/53

WODs Mon May 13th 2019: CrossFit, Sweat & Strong


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

A.) 15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.
B.) 7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.
Strong:
Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
B. One-Arm DB Overhead Press
Over 3-4 progressive sets, build to 6-RM per arm
***Avoid any rotation of torso or leaning
C. Ring Flies – 2 x 8-10 Reps (see video demo)
https://www.youtube.com/watch?v=tmKJF4r4zyU
First set for EVERYONE is on the knees as a general warmup
Then complete the 2 x 6-10 Reps at the proper difficulty for your level
***Make it easier by ELEVATING the rings and/or by going to your knees with lower rings
D. DB Lateral Raises x 8 sets:
2 x 25 (light)
2 x 20 (moderate)
2 x 15 (slightly heavier)
2 x 10-12 (heavy, momentum ok on last few reps)
E. One Round for QUALITY
Stay unbroken as long as possible (resting as needed to make it possible)
Elevate hands to ensure good-looking push-ups entire time as needed
50 Standard Sit-ups
15 Diamond or Narrow Tricep Push-ups
30 V-ups
15 Diamond or Narrow Tricep Push-ups
10 Barbell Ab Rollouts
15 Diamond or Narrow Tricep Push-ups
Sweat:

CrossFit, Sweat, and HIBB WODs Sat May 11th 2019


CrossFit:

10min. to complete:
5 Rounds:
10 Snatches (Climbing)
30 Toes-To-Bar

10min. to complete:
5 Rounds:
10 Power Cleans (Climbing)
30 Pull-Ups

10min. to complete:
5 Rounds:
10 Deadlifts (Climbing)
30 HSPUs

Climbing must be every round. 10-20lb Jumps on the snatch and clean. Bigger Jumps on the deadlifts. Might look something like this:

Snatch men: 95/115/135/155/175
Snatch women: 65/75/85/95/105
Cleans men: 135/155/185/205/225
Cleans women: 85/95/105/115/125
Deadlifts men: 225/255/285/315/345
Deadlifts women: 145/165/185/205/225

Teams of 2. Only 1 works at a time.

**REST 3min. Between Sections**

Sweat:
35min. AMRAP:
14 Cal Assault Bike
14 Pull-Ups
14 DB Push Press 50/35s
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.

*We’ve done a similar workout in the past that started at 15 and a few people got close to finishing. Let’s see if anyone can finish starting at 14. Ladies Start at 13 🙂
HIBB:
A.) 5 Rounds:
1 min of Thrusters (95/65)
1 min of Toes to Bar
1 min Rest
Rest 5 min
B.) Every 5 min for 5 Rounds
10 DB Bent Over Rows (each arm)
100 Double Unders
20 Heavy Russian KB Swings (100/70)
…C.) if you have time
3 Rounds
Weighted Planks with 45/35lb plate on your back
1 min on 1 min off

CrossFit Strong & Sweat WODs Fri May 10th 2019


CrossFit:

4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Cals on the Assault Bike4min. AMRAP:
American KB Swings 70/53

4min. AMRAP:
Max Cals on the Rower

4min. AMRAP:
8 Push Press 95/65
8 SDHPs

4min. AMRAP:
Max Double Unders

**2min. Rest After Each Section **

ADV 115/75
*Use groups of 3 and start each group on a different part so everyone gets to bike and row
Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Flies
Rest 1min.

Strong:

Lower Body
Part A stays similar week to week. Track the metrics for progression
A. Back Squats – Reps 9-7-5 (Increasing weight)
B. Front-Rack Front-Foot Elevated Split Squats
Work quickly to heavy set of 10 reps PER LEG (prep for Part C)
C. EMOM x 8 min – Front-Rack Front-Foot Elevated Split Squats
Use the SAME WEIGHT achieved in part B for 10 reps
Min 1 – 6 reps RIGHT
Min 2 – 6 reps LEFT
Etc…
D. Single-Leg Landmine RDL (see video demo)
*Don’t wedge the bar in the wall, use 2 plates pushed together or put the end of the bar into the hole of a 45# plate.
https://www.youtube.com/watch?v=hgMo0AZFNXE
Reps 15-12-9 (increasing, PER LEG)
E. Two Rounds for UNBROKEN and QUALITY movement:
16 Walking Lunges (DB’s held at sides)
Run 200m
12 DB Thrusters
Run 200m

Sweat:

(0-10min….)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar

(11-21min…)
8 Rounds:
8 SDHP’s 96/65
7 Burpees

(22-32min.)
6 Rounds:
10 Burpees
10 Air Squats
10 American KB Swings 53/35lb.

(33-36min.)
Max Russian Twists with a 5lb plate