Friday, May 25, 2018

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
We will gather at the gym at 0900.
themurphchallenge.com
Post time to comments.
Compare to: 170526


Image result for lt michael murphy

Thursday, May 24, 2018

WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.
Compare to:160822

Wednesday, May 23, 2018

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

Tuesday, May 22, 2018

WOD

Complete as many rounds as possible in 15 min of:
3 Power cleans 135/75lbs
6 Burpee box jump overs 24”/20”
Post number of rounds to comments:

Monday, May 21, 2018

WOD

Complete as many rounds as possible in 10 minutes
12 Dumb bell Thrusters 40/30lbs
10 Toes to Bar
Post number of rounds to comments:

Sunday, May 20, 2018

Rest Day

Rest Day

Friday, May 18, 2018

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

Post time to comments:
Compare to: 150410

Thursday, May 17, 2018

WOD

Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to: 130219

Wednesday, May 16, 2018

WOD

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups
Men: 245 lb.
Women: 155 lb.
Post number of rounds to comments:

Tuesday, May 15, 2018

WOD

4 Rounds for time and max cal
In 3 min complete:
12 Pull ups
12 Box Jump
12 Kettle bell swings 24k/16k
Max cal on the Assault bike in the remaining time

Monday, May 14, 2018

WOD

For Time:
Row
50-40-30-20-10 cal
Double arm KB clean 55/35lbs
25-20-15-10-5 reps
post time to comments:


Sunday, May 13, 2018

Rest Day

Saturday, May 12, 2018

Rest Day

Friday, May 11, 2018

WOD

Run 800m, ASB and Back
3 Rounds for time of:
20 Pull ups
20 Push up
20 Front Squats 100lbs, from the floor
Run 800m, ASB and Back
Post time to comments:

Thursday, May 10, 2018

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
Post time to comments:
Compare to: 171124

Wednesday, May 9, 2018

WOD

Complete as many rounds as possible in 16 min of:
12 Sand bag, Deadlifts
10 Sand bag, Power Cleans
8 Sand bag, Push Press
Post number of rounds to comments:

Tuesday, May 8, 2018

WOD

 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Post time to comments:

Monday, May 7, 2018

WOD

Front squats
3-3-3-3-3
Post loads to comments:
Compare to: 180214

Sunday, May 6, 2018

Rest Day

Saturday, May 5, 2018

Rest Day

Friday, May 4, 2018

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)
Compare to: 141223

Thursday, May 3, 2018

WOD

Back Squats
4-4-4-4-4
Post loads to comments:

Wednesday, May 2, 2018

WOD

As Many Rounds as Possible in 7 min of:
8 Hang Clean and Jerk
8 Toes to Bar

4 min rest then

As Many Rounds as Possible in 7 min of:
10 Deadlifts 115lbs/85lbs
10 Pull ups
Post your rounds and reps to comments:

Tuesday, May 1, 2018

WOD

Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box