Basic everyday WODs.
Larry
A.
Clean
15 minutes to build to a heavy squat clean
Rest 1-2 minutes between sets
B.
Last done: September 19, 2016
“Jiggles”
For time:
25 Power Cleans (185 / 120)
50 Wall-Balls (20 / 14)
100 Double-unders
Rx+ 205 / 130, 30 / 20
Katelyn Beach singing “The Star-Spangled Banner” at the 2017 CrossFit Games Central Regional – try not to get teary eyed!
A.
Weighted Pull-ups 5-5-5-5-5
Increasing the load each set, establish a heavy set of 5 weighted pull-ups
B.
For time:
30-20-10 rep rounds of:
Chest to Bar Pull-ups
Box Jump Overs (24 / 20)
200m, 300m, 400m run after each round
Memorial Day Murph 2017
A.
Push Jerk 1-1-1-1-1
Increasing the load each set, establish a heavy single
B.
Every 4 minutes, for 16 minutes (4 sets):
20/16 Calorie Row
15 Unbroken Thrusters (95 / 65)
10 Strict Handstand Push-ups
Each round will be scored for time
Karen
A.
Tempo Front Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 70-75% 33X1
B.
AMRAP in 10 minutes of:
10 Sprawl-Ballz (20 / 14)
10 Wall-Ball Sit-ups (20 / 14)
10 DB Squat Snatches (50 / 35)
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.
Choose one of the following:
A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Partition the reps as needed.
B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run
All teammates run, but can break up the pull-ups, push-ups and squats however they choose.
C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Partition the reps as needed.
Stoked to watch the Central Regionals at the Music City Center with you guys this weekend!
FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM
SUNDAY:
Open Gym: 8:00 – Noon
MONDAY (Memorial Day):
Class (Murph): 11:30 AM
A.
Working solo or:
In teams of two, with only one person working at a time, complete as many rounds and reps as possible of:
AMRAP in 12 minutes of:
10 Kettlebell Swings (53 / 35)
8 Thrusters (95 / 65)
Rest 3 minutes, then:
B.
AMRAP in 12 minutes of:
10 Deadlifts (165 / 110)
8 Burpees Over the Bar
*Partner A will work for 1 minute, then partner B will work for 1 minute, picking up where each partner left off. If you work solo, work 1 minute, then rest 1 minute.
Carly RP
THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30
FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM
SUNDAY:
Open Gym: 8:00 – Noon
MONDAY (Memorial Day):
Class (Murph): 11:30 AM
A.
Hang Clean
Every minute, for 12 minutes: 2 hang squat cleans
Starting moderately heavy, increase the load every 3 minutes (4 loads)
B.
AMRAP in 12 minutes of:
7 Hang Power Cleans (185 / 125)
14 Box Jumps
200m Run
Garrett
THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30
FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM
SUNDAY:
Open Gym: 8:00 – Noon
MONDAY (Memorial Day):
Class (Murph): 11:30 AM
A.
Every minute, for 28 minutes:
Min 1: 7-15 Ball-Slams/Sandbag Over Shoulder (pick weight)
Min 2: 7-15 Calories on Assault Bike (ladies: Airdyne)
Min 3: 7-15 Toes to Bar
Min 4: Row 7-15 Calories on Rower
THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30
FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM
SUNDAY:
Open Gym: 8:00 – Noon
MONDAY (Memorial Day):
Class (Murph): 11:30 AM
A.
Push Jerk 1-1-1-1-1
Every 2 minutes, for 10 minutes (5 sets): 1 rep
Starting at a moderate load, build to a heavy single
B.
Four rounds for time of:
40 Double-unders
20 Kettlebell Snatches (53 / 35 – 10R, 10L)
10 Push Jerks (155 / 105)
Master’s (45+)
Four rounds of:
30 Double-unders
20 American Kettlebell Swings (35 / 26)
10 Shoulder to Overhead (95 / 65)
Happy Birthday, Larry!
THURSDAY:
Class: 6:00 AM
Class: 7:00 AM
Open Gym: 8:00-11:30
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
Weightlifting Class: 6:30
FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30
SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM
SUNDAY:
Open Gym: 8:00 – Noon
MONDAY (Memorial Day):
Class (Murph): 11:30 AM
A.
Tempo Back Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps 70-75% of 1RM 33X1
(or 5-15 bs heavier than two weeks ago)
B.
AMRAP in 10 Minutes
40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Alternating Front Racked Lunges (95 / 65)
Rx+ 30 / 20, 70/50 DB OH Lunges (use 1 DB and switch arms as needed)
*If you finish, climb back up the ladder starting with 10-20-30-40
**Score will be total reps completed
Master’s (45 and up):
40-30-20-10
Wall-Balls (14 / 10)
Alternating FR Lunges (65 / 45)