6/1/21- EMOM

Meg & Michelle

 EMOM

EMOMx15 1. 8 power snatch 115/75 or Alt single DB snatch 12-16 reps 50/35 2 50'- 100' Slider across floor 3. Double Under (30 sec) or KBS (15 reps)

5/31/21- Memorial Day Murph

 

1-mile run 

100 Pull-Ups 

200 Push-Ups 

300 Air Sqts 

1-mile run 

20# body armor 

Tuesday 

EMOM

EMOMx15 1. 8 power snatch 115/75 or Alt single DB snatch 12-16 reps 50/35 2 50'- 100' Slider across floor 3. Double Under (30 sec) or KBS (15 reps)

Wednesday 

Cardio Carousel

6 rounds on the 5 Min Rds 1,3, 5 (Run 400m 15 KBS 53/35, 8 pull-ups) Rds 2,4,6 (15 WB 20/14, 12 Cal EB or Row, 6 HSPU) Compliments of SPEAL

Thursday 

This End UP

7 rounds 100m Farmer Carry (AHAP) 10 Toes to Bar 50' HS Walk or 100' Bear Crawl

Friday 

Complexed

For time: 5 Complex 5 Rope Climb 4 complex 4 rope climb 3 complex 3 rope climb 2 complex 2 rope climb 1 complex 1 rope climb Barbell Complex 3 Snatch Grip DL+ 2 Hang Snatch + 1 OHS ( You may break up movements in the complex. Does not need to be UB, Hang Snatch can be a squat if you'd prefer) or 1 Power Snatch + 1 OHS + 2 Heaving Snatch Balance
Saturday

 "Don't Stop me Now"

AMRAP 18 Max Cal Bike

Every 3 minutes (on the 3,6,9,12,15)

50 Double Unders

12 Burpees

Compliments of Comp Train

5/29/21- 100

Murph Movie Sign up Form 49 seats available on Signal https://forms.gle/pvGTGLQ6WMCjH5rKA

Chris M. 

On the minute 3-5 burpees (until you complete 100 reps of power cleans) Power clean (225 lbs/145) Time cap: 20 min

Murph Prep

10 Rounds 10 pull-ups 10 sit-ups 10 air squats Day 37

5/28/21- Max Reps

Chris K. 

For max reps of each: 5 min. of double-unders 5 min. of Toes To Bar 3 min. of double-unders 3 min. of Straight Leg Sit-Ups 1 min. of double-unders 1 min. plank hold Failure to hold the plank for every second you fall out of plank to subtract that number of reps from your total score.

Murph Prep

1-mile run 1k row 1 mile run

5/27/21- MainSite 5/16/21

Murph Movie Sign up Form 49 seats available on Signal https://forms.gle/pvGTGLQ6WMCjH5rKA

 Mary Lou

3 rounds for time of: Run 400m 30 air squats 20 Push press 115/75

5/26/21- Miami Hopper

Murph Movie Sign up Form 49 seats available on Signal https://forms.gle/pvGTGLQ6WMCjH5rKA

Mike K. 

9-15-21-15-9 for time of: Pull-ups Bike cals Hang power snatch 65/35

Murph Prep

For time: 55 KBS 53/35 55 Air Squats 55 Burpees 55 Air Squats 55 KBS 53/35

5/25/21- Helen Crump

Murph Movie Sign up Form 49 seats available on Signal https://forms.gle/pvGTGLQ6WMCjH5rKA

Sam K. 

Partner Workout 35 Devil’s Press (50’s/35’s) 50 Synchro Wall Balls (20/14) 75 Box Jumps Overs (24/20) 150/120 Calorie Row 75 Box Jumps Overs (24/20) 50 Synchro Wall Balls (20/14) 35 Devil’s Press (50’s/35’s) * 1 partner works at a time

5/24/21- Mainsite 5/15/21

Murph Movie Sign up Form 49 seats available on Signal https://forms.gle/pvGTGLQ6WMCjH5rKA

Coach Melissa and Bekah 

AMRAP 8 10 Deadlifts 225/155 30' Burpee Broad jump

Tuesday

"Helen Crump": Partner Workout 35 Devil’s Press (50’s/35’s) 50 Synchro Wall Balls (20/14) 75 Box Jumps Overs (24/20) 150/120 Calorie Row 75 Box Jumps Overs (24/20) 50 Synchro Wall Balls (20/14) 35 Devil’s Press (50’s/35’s) * 1 partner works at a time

Wednesday

Miami Hopper

9-15-21-15-9 for time of: Pull-ups Bike cals Hang power snatch 65/35

Thursday

MainSite 5/16/21 3 rounds for time of: Run 400m 30 air squats 20 Push press 115/75

Friday

Max Reps

For max reps of each: 5 min. of double-unders 5 min. of Toes To Bar 3 min. of double-unders 3 min. of Straight Leg Sit Ups 1 min. of double-unders 1 min.plank hold Failure to hold plank for every second you fall out of plank subtract that number of reps from your total score.

Saturday

100

On the minute 3-5 burpees (until you complete 100 reps of power cleans) Power clean (225 lbs/145) Time cap: 20 min

Murph Practice

10 rounds 200m Run 10 pull-ups

5/23/21- Open Gym

 

Chris K.

Murph Training

3 Rounds 400m Run 1 minute of KBS *choice weight 12 Pull-ups

5/22/21- Murphish

 

Alicia K.

For Time: 800m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run 20 Pull-ups 40 Push-ups 60 Air Squats 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats

5/21/21- The Seven

 

Dan C.

7 Rds for time 7 HSPU 7 Thrusters 135/95 7 KTE 7 DL 245/165 7 Burpees 7 KBS 70/53 7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Murph Training

21-15-9 for time: Pull-ups Push-ups Sit-ups Air Squats

5/20/21- Ladder 15

Jake W. 

Ladder 15 min

Add 2 reps each rd Bike Cals Push Press 95/65 At the halfway point 7:30 complete 20 C2B pull-ups

5/19/21- Rahoi

 

Erik

12 min AMRAP 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. The “Rahoi” Hero WOD was originally posted on the CrossFit.com main site as the workout of the day (WOD) on 120204 (February 4, 2012).

Murph 

7 x300m (run full speed) 90 sec rest or walk 200m between each

5/18/21- To Vest or not to Vest

 

Mike I.

Buy in 400 or 600m @ 3 minutes start then Every min x 12 200/175m Row then at 14 minutes Cash-out 400m or 600m complete in less than 3 min *wear a weight vest for the runs.

5/17/21- Ladder 15

 

Coach Don

For time: 1-2-3-4-5-6-7-8-9-10 Squat Clean 185/125 10 DB Bench over a Medball 50/35

Tuesday

To Vest or not to Vest Buy in 400 or 600m @ 3 minutes start then Every min x 12 200/175m Row then at 14 minutes Cash-out 400m or 600m complete in less than 3 min *wear a weight vest for the runs.

Wednesday

Rahoi 12 min AMRAP 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees

Thursday

Ladder 15 minutes Add 2 reps each rd Bike Cals Push Press 95/65 At the halfway point 7:30 complete 20 C2B pull-ups

Friday

The Seven 7 Rds for time 7 HSPU 7 Thrusters 135/95 7 KTE 7 DL 245/165 7 Burpees 7 KBS 70/53 7 Pull-ups

Saturday

Murphish

For Time: 800m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run 20 Pull-ups 40 Push-ups 60 Air Squats 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats

Sunday

Open Gym

5/16/21- Open Gym 10 am- Noon

Murph Prep 

3 Rounds 400m Run 1 minute of KBS *choice weight 12 Pull-ups

5/15/21- EMOM

 Coach Josh 

EMOM x16

1: 5 sandbag over the shoulder 2: 100m-200m run 3: 5-8 devil presses 4: 10 C2B Pull-ups

5/14/21- Trading Places

 

Bus, Tanya and Josh 

Every 10:00 (3 sets) Men 21-15-9 Calorie Row 18-12-6 Calorie Echo Bike Women 18-12-6 Calorie Row *15-10-5 Calorie Echo Bike

Murph Prep

21-15-9 for time: Pull-ups Push ups Sit ups Air Squats

5/13/21- Moving Sidewalk

 

Erik 

3 Rounds 100ft Farmer Carry HVY DB or KB 70+/50+ 30 Sit-Ups 30 Wall Balls (20/14)

5/12/21- Beach Ball

 

Coach Tanya 

10 Rounds 3 Power clean and jerks 135/95 6 Burpees 9 KBS 53/35

Murph Prep

7 x300m (run full speed) 90 sec rest or walk 200m between each

5/11/21- Crash Test Dummy

 

Coach Bus

AMRAP 20 30 OHS 95/65 30 lateral jumps over the bar 30 Toes to Bar 30/24 Cal Row

5/10/21- Best Buds

 

Coach Don- Murph prep

Partner You go - I go 2 rounds (each) 100m Run 15 Deadlift (135/95) 10 Pike HSPU 5 Burpee Box Get Overs (30/24) -into- 2 rounds (each) 100m Run 10 Deadlift (225/155) 10 Pike HSPU 5 Burpee Box Get Overs (30/24) -into- 2 rounds (each) 100m Run 5 Deadlift (315/235) 10 Pike HSPU 5 Burpee Box Get Overs (30/24)

Tuesday

Crash Test Dummy

AMRAP 20 30 OHS 95/65 30 lateral jumps over the bar 30 Toes to Bar 30/24 Cal Row Wednesday

Beach Ball

10 Rounds 3 Power clean and jerks 135/95 6 Burpees 9 KBS 53/35

Thursday

Moving Sidewalk

3 Rounds 100ft Farmer Carry HVY DB or KB 70+/50+ 30 Sit-Ups 30 Wall Balls (20/14)

Friday

Trading Places

Every 10:00 (3 sets) Men 21-15-9 Calorie Row 18-12-6 Calorie Echo Bike Women 18-12-6 Calorie Row *15-10-5 Calorie Echo Bike

Saturday

EMOM

EMOM x16

1: 5 sandbag over the shoulder 2: 100m-200m run 3: 5-8 devil presses 4: 10 C2B Pull-ups

Sunday Open Gym - 10 am- Noon

Murph Prep

EMOM x 16 Even 15 push-ups Odd 50 DU (8 sets of each alternating)

5/9/21- Happy Mother’s Day

 

Murph Training

5 rounds 1 min of pull-ups 1 min push-ups 1 min Sit-ups 1 min Air Squats 2 min Rest

5/8/21- Harry Dunne

 Matt H.

3rft 40/30 Cal Bike 16 Back rack Lunges w bar 115/75 25/20/15 OHS

5/7/21- “Power Play”

 Jake W

AMRAP 7: 1 Power Clean (175/115) 30 Double Unders 2 Power Cleans (175/115) 30 Double Unders 3 Power Cleans (175/115) 30 Double Unders … Add 1 Power Clean Per Round

Murph Training

Run 3 miles for time: Wear a vest if you would like

5/6/21- Lloyd Christmas

 

Mike 

3 rounds for time: 400m Run 21 Pull-ups 12 HSPU

5/5/21- Arming Hammer

 

For TIme: 500/400m Row 21 Single Arm DB Snatch R 50/35 500/400m Row 21 Single arm DB Snatch L 50/35 400/300m Row 15 Single Arm DB Snatch R 50/35 400/300m Row 15 Single Arm DB Snatch L 300/200m Row 9 Single Arm DB Snatch R 300/200m Row 9 Single Arm DB Snatch L

Murph Training

Mini Murph 1 mile Run 30 Pull-ups 40 Push-ups 50 Air Squats 1 mile Run

5/4/21- Planking

 Brynne

For time: 1 Minute Plank Hold 3 Rounds of: 25 Sit-ups 20 Box Jumps, 24"/20" 10 Back Squat, 50-60% of 1RM *from a rack 1 Minute Plank Hold

5/3/21- Running DT

 

Brian F. 

Running DT For time: 1 rd of DT 155/105 800m Run 1 rd of DT 155/105 600m Run 1 rd of DT 155/105 400m Run 1 rd of DT 155/105 200m Run 1 rd of DT 155/105 1 rd of DT 12 DL 9 Hang Power Clean 6 Jerks

Tuesday

Planking

For time: 1 Minute Plank Hold 3 Rounds of: 25 Sit-ups 20 Box Jumps, 24"/20" 10 Back Squat, 50-60% of 1RM *from a rack 1 Minute Plank Hold

Wednesday

Arming Hammer

For TIme: 500/400m Row 21 Single Arm DB Snatch R 50/35 500/400m Row 21 Single arm DB Snatch L 50/35 400/300m Row 15 Single Arm DB Snatch R 50/35 400/300m Row 15 Single Arm DB Snatch L 300/200m Row 9 Single Arm DB Snatch R 300/200m Row 9 Single Arm DB Snatch L

Thursday

Llyod Christmas

3 rounds for time: 400m Run 21 Pull-ups 12 HSPU

Friday

“Power Play” AMRAP 7: 1 Power Clean (175/115) 30 Double Unders 2 Power Cleans (175/115) 30 Double Unders 3 Power Cleans (175/115) 30 Double Unders … Add 1 Power Clean Per Round

Saturday

Harry Dunne

3rft 40/30 Cal Bike 16 Back rack Lunges w bar 115/75 25/20/15 OHS

Sunday

Happy Mother's Day

Murph Training

5 rounds 10 Burpees 1 min light KBS 30 yd or 150' Bear Crawl

5/2/21- Open Gym 12:30-2pm

 

Liz H. 

12:30-2 pm 

Murph Training

5 rounds 1 min of pull-ups 1 min push-ups 1 min Sit-ups 1 min Air Squats 2 min Rest