May 20, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
WOD
AMRAP 16 min
4 DB Manmakers (40/30)
8 Burpee Broad Jumps (6’/4’)
16 Pistols
32 Mountain climbers
…Entries By Coach Mark
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May 19, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (15 min)
Deadlifts 4×1 @90%
WOD (30 min cap)
Buy In: 1 mile run
3 Rounds of:
20 HR Pushups
10 Back Squats (135/95)
Cash Out: 1 mile run
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May 18, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD
Snatch 6×2
WOD
EMOM 9 min
5 OHS (135/95)
Even min: Max Toes to Bar in time remaining
Odd min: Max situps in time remaining
Score: Total reps of T2B and …
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May 17, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (15 min)
Back Squat: 1×5@60,70, 75, 75%
Front Squat: 1×5@65, 70, 75%
WOD
10-1
Thrusters (95/65)
5 Burpee Box Jumps (24/20)
after each set of Thrusters
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May 15, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
WOD
AMRAP 4 min
500m row
Max reps Wall Balls in time remaining (20/14 to 10’/9’)
rest 2 min
AMRAP 4 min
50 Wall Balls
Max reps Hang Power Snatch in time …
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May 14, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (15 min)
Back Squat: 1×5@60, 65, 70, 70%
Front Squat: 1×5@60, 65, 70, 75%
WOD
20 DB Squat Cleans (40/20)
30 KB Swings (70/53)
40 Box Step Ups (20”)
50 Pullups…
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May 13, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
Skill: Handstand Holds or Walks for 15 mins
WOD
20-15-10-5
Push Press (115/85)
Sit Ups
Ring Rows
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May 12, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD
Deadlifts 4×3 @85%
WOD
(inspired by 2010 Games event)
AMRAP 7 min
7 Deadlifts (225/155)
50m run
14 Pistols
21 Double Unders (42 singles)
50m run*
*If time is called during …
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May 11, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD
2 Position Snatch (Hang and Floor)x2
Snatch 5×3 (Triples, NOT SINGLES)
WOD
AMRAP 12 min
3 Squat Snatches
5 Clean and Jerks
7 Toes to Bar
100m run
Rx: 135/95
RxA: …
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May 10, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (25 min)
Back Squat: 1×5@60, 1×3@70%, 1×2@80%, 90%, 1×1@95% 1×1@103%
Front Squat: 1×5@60,70,75,75%
WOD
AMRAP 10min
“Mark Friedrich”
5 Burpee Bar Muscle Ups (sub 10 Burpee Pullups)
10 HSPU
5 Burpee Box …