WOD

CrossFit Workout of the Day Wednesday May 27, 2015

May
26

John S Bday Wod:
51 sinlges
28 burpee box jump
51 singles
28 power clean (115/75)
51 singles
28 front squat (115/75)
51 singles

CrossFit Workout of the Day Tuesday May 26, 2015

May
25

7 rounds:
10 hollow rock (2 count)
15 sit up
20 mountain climber (2 count)

CrossFit Workout of the Day Monday May 25, 2015

May
24

“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run.

Compare 5/3/14

The workout must start and end with the 1 mile run, but you can break up the pull, push, squat portion any way you choose.  If you have a 20 lb vest or body armor, wear it.

Monday May 25, Memorial Day, we will have limited hours.  We will open the doors just before 9:00 am. The workout will be “Murph”.  Last wod, not warm up, will start at 10:00 am.  Normal hours will resume Tuesday May 26.

CrossFit Workout of the Day Saturday May 23, 2015

May
22

4 rounds:
400m run
12 ohs (95/65)
25 sit up
40 double under
12 sdhp (95/65)
25 box jump over (24/20)

26 minute time

Monday May 25, Memorial Day, we will have limited hours.  We will open the doors just before 9:00 am. The workout will be “Murph”.  Last wod, not warm up, will start at 10:00 am.  Normal hours will resume Tuesday May 26.

CrossFit Workout of the Day Friday May 22, 2015

May
21

7 rounds:
250 run w/ plate (45/25)
5 burpees onto plate

2015-05-22 12.52.02

Monday May 25, Memorial Day, we will have limited hours.  We will open the doors just before 9:00 am. The workout will be “Murph”.  Last wod, not warm up, will start at 10:00 am.  Normal hours will resume Tuesday May 26.

CrossFit Workout of the Day Thursday May 21, 2015

May
20

For time:
50 double under
40 squat
30 ring row
20 clapping push up
10 wall climb
20 clapping push up
30 ring row
40 squat
50 double under

21540

Monday May 25, Memorial Day, we will have limited hours.  We will open the doors just before 9:00 am. The workout will be “Murph”.  Last wod, not warm up, will start at 10:00 am.  Normal hours will resume Tuesday May 26.

CrossFit Workout of the Day Wednesday May 20, 2015

May
19

1. Deadlift, 3 rep max
Compare 10/28/14
5RM: 8/5/14, 1RM: 1/21/15

2. 21-15-9 reps of:
wall ball
toes to bar

Monday May 25, Memorial Day, we will have limited hours.  We will open the doors just before 9:00 am. The workout will be “Murph”.  Last wod, not warm up, will start at 10:00 am.  Normal hours will resume Tuesday May 26.

2015-05-20 18.48.58

CrossFit Workout of the Day Tuesday May 19, 2015

May
18

5 rounds:
250m run
15 pull ups
8 handstand push up

2015-05-19 18.47.59

CrossFit Workout of the Day Monday May 18, 2015

May
17

AMRAP 12:
5 ring dip
5 squat clean (AHAP)

2015-05-18 18.42.17

CrossFit Workout of the Day Saturday May 16, 2015

May
15

For time:
100 burpees
*5 shoulder to overhead (115/75) every minute until all 100 burpees are complete

2015-05-16 10.59.15