WOD

Shoulder Press
5-5-5-5
Then
3 Rounds for time of:
Run 50m shuttle
20 4 count flutter kicks
10 Burpee toes to bar
Great workout for outside
Post loads and time to comments:

WOD

10 Rounds for time of:
Run 40m
15 push ups
Rest 1min between rounds
Post time to comments:

WOD

Complete AMRAP in 15 minutes of:
Run 200m
12 Pull ups
8 145lb front squats (from floor)
Post number of rounds to comments:

Rest Day

Rest Day

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to: 150617

WOD

5 Rounds for time of:
9 Overhead squats
15 Hang Cleans(squat)
21 Push ups
Using one bar post time and load to comments:

WOD

Snatch
3-3-3-3-3
Start at 60% 1RM add 5% each set
Post your loads to comments:

WOD

For Time:
Run 400m
50 box jumps 24"
Run 200 m
40 Front Squats 75lbs
Run 100m
30 Toes to Bar
Run 50m
20 Burpees
Run 25m
10 HSPU
Post time to comments

WOD

3 Rounds for time of:
21 Wall Balls 20/14
15 Toes to Bar
9  Clean and Jerks
Post time to comments

Rest Day

Rest Day

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
Post time to comments:

WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m (around building twice)
95lbs snatch, Overhead squat 12 reps
Run 200m (around building once)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments
Compare to:  160601

WOD

Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
Post loads to comments:
then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
Post time to comments;

WOD

5 Rounds for time of:
Run 400m
30 Push ups
30 Ball Slams
20 Pull ups
Post time to comments

Memorial Day

Rest Day

Rest Day

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: 160527 

WOD

Strength
Power Clean
3-3-3-3
Fran
21-15-9
Thrusters 95/75lbs
Pull ups
Post loads and time to commetns:

WOD

3 Rounds for time of:
15 Ring dips
10 Kettle bell swings 24k
8 1 legged squats
Post time to comments:

WOD

"Christine"
3 Rounds for time of:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

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:

Rest Day

Rest Day

WOD

Today, spend time on working on your weakness.
So you don't like Double Unders, work on them
So you don't like HSPU or 1 legged squats work on them.
etc.....
Post your movement and your rounds and reps

WOD

For time:
Run 1 mile
5 Rounds of:
10 Pull ups
20 Push up
30 Squats
Run 1 mile
Post time to comments:

WOD

Strength
4-4-2-2
Hang Clean (squat)

3 Rounds for time of:
20 1 legged squats
10 Toes to Bar
Post loads and time to comments:

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups
Compare to: 170328
Post # of rounds to comments:

WOD

Run 1 mile
Then
Complete a 12 minute ladder, AMRAP in 12 min.
1 Thruster 95/65lbs
2 Pull ups
 1/2,2/4,3/6,4/8
post number of reps to comments:

Rest Day

Rest Day

WOD

For Time:
21-15-9 reps of:
Muscle ups
Single arm overhead squats 80/55lbs
Post time to comments:

WOD

EMOM for 12 Minutes increasing 2 reps each minute:
2 Power Snatch 95/65lbs
2 Toes to Bar
2 Wall Ball 20/14lbs
Post # of reps completed to comments:

WOD

Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
Post time to comments:
Compare to: 

WOD

Strength
Front Squat build up to 2 RM
then
Complete as many rounds as possible in 12 min of:
5 Power Cleans 135
30 Double Unders
15 Push ups
Post loads and rounds to comments:

WOD

Strength
Back Squats
75% 5 Reps
80% 1 Reps
75% 5 Reps
85% 1 Reps
75% 5 Reps
90% 1 Reps
 then
4 rounds for time of:
10 Deadlifts 205lbs/155lbs
25 Wall balls 20lbs/14 lbs
250 row/200m run

Rest Day

Rest Day

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
Post time to comments:
Compare to: 160901

WOD

3 Rounds for time of:
6 reps of Push Press at 75%
20 reps of Push ups plyo onto plate
50m 1 arm Kettle bell carry, switch arms at 25m
then
5 Rounds for time of:
3 Front squat at 85%
30 Air squats between each 3 reps.
Post loads and time to comments:

WOD

5 Rounds for time of:
Run 400m
30 Kettle bell swings
30 Sit ups
Post time to comments:

WOD

Complete as many rounds as possible in 4 minutes of:
27 Cal Row
27 Burpees
27 CTB Pull ups
rest 4:00
AMRAP in 4 minutes of:
21 Cal Row
21 Burpees
21 Toes to Bar
rest 4 min
AMRAP in 4 minutes of:
15 Cal Row
15 Burpees
15 Pull ups
Post number of rounds each AMRAP

WOD

Strength
Back Squat
5-1-5-1-5-1
Work with 75% in 5 reps and 80% with 1 rep
then
21-15-9 reps for time of:
Thrusters 95/65lbs
KB swings 24/16k
Run 400 m after each couplet
Post loads and time to comments:

WOD

Clean and Jerk
2-2-2-2
60%-65%-70%-75%

5 Rounds for time of:
20 Wall Balls 20/14lbs
15 Box Jumps 24/20in
10 Push ups
Post time  and loads to comments:

3 times of
:20 side plank (left)
:20 side plank (right)

WOD

For Time:
18-12-6
Row
Lateral Burpees over the bar
right into
12-9-6
Full Cleans 155/105 lbs
200m Run
then
8 x 20sec L sit holds (rest as needed)
3 min, 3 sand bag bear hugs holds
post time to comments:

WOD

Strength
Power Clean
3-3-3 at 65% 1RM
Back Squats
3-3-3 at 65% 1 RM
then
Run 400m
______
21-15-9 for time of:
Row
Kettle bell swing 24k/16k
______
Run 400m
Post loads and time to comments:

WOD

3 Rounds for time of:
Run 800m
4 Strict HSPU
8 Kipping HSPU
then
As Many Rounds as Possible in 8 minutes:
12 Thrusters 75lbs
10 Push ups
8 Toes to Bar

WOD

Strength
3-3-3 Power Snatch 65% of 1RM max
3-3-3 Snatch Pull 75% of 1 RM max
3-3-3 OHS 65% of 1 RM max
then

3 Rounds for time of:
10 Front Squats 185/135lbs
20 Pull ups
50 Double Unders
Post time to comments:

WOD

Strength:
Snatch
3-3-3-3-2-1
60%-65%-70%-75%-80%-85%
then
4 set of:
1 min max abmat
Rest 1 min
Then

AMRAP in 12 minutes of:
250m Row
40 Double Unders
20 WB 20/14lbs

WOD

Power Clean + Front  Squat
Work to a heavy lift
Then
8 Rounds for time of:
Row 250
15 Burpees over Rower
10 Kettle bell swings 16k/24k
Post loads and time to comments:

WOD

5 Rounds of:
5 Weighted C2B
5 Kipping C2B
5 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 5 reps without coming off bar.
then

21-15-9 reps for time of:
Power Clean 135/95
Ring dips

WOD

Compete the following:
21 HSPU
rest 1 min.
21 HSPU
rest 1 min
18 HSPU
rest :45 min
15 HSPU
rest :30
15 HSPU
then
21-15-9 reps for time of:
Overhead squats 135/95lbs
Toes to Bar
Post time for each to comments:

WOD

EMOM for 12 minutes of:
Even min, HSPU 6-8 reps
Odd min, Dead Hang Pull up, 5 sec hold top and bottom, each rep

Then

4 Rounds
15 DB Thruster 45/30lbs
10 Push ups
Run 200m/250 row
Rest 2:00m between each round
Post your time to comments:

Rest Day

Rest Day

WOD

EMOM for 12 min.
Even 5-7 reps ring dips
ODD 1-5 L Sit Pull ups
post number of reps completed to comments:

WOD

Overhead Squats
5-5-3-3-1
then,
4 Rounds for time of:
12 Pull ups
20 Overhead squats 95lbs
Post loads and time to comments:

WOD

5 Rounds for time of:
15 reps of Dumb bell, Thrusters 40lbs
50m Farmers carry, 40lbs
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
10 Deadlifts 115lbs/105lbs
10 Shoulder to overhead 115/105lbs
10 Toes to Bar
Post the number of rounds completed

WOD

Front Squats
7-5-3-3
then
3 Rounds for time of:
15 shoulder to shoulder w/ a sandbag
Run 200m
Post time to comments:

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Compare to: 161206

WOD

AMRAP in 10 minutes of:
30 Double Unders
10 Push ups
10 Push Press 95/65
Post # of rounds to comments:

WOD

7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:
Compare to: 160116

WOD

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Post rounds completed to comments.

Compare to: 170118

WOD

6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups
Post time to comments.

Rest Day

Rest Day

WOD

Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Post time to comments.
Compare to: 150724

WOD

5 Rounds for time of:
4 Deadlifts 185/135lbs
16 Kettle bells swings 24/16k
24 Double Unders
Post time to comments:

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare: 161226

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups

WOD

Run 5K
Post time to comments:
160701: No post
Use your phone app to plot your course! Nike run or runtastic

Rest Day

Rest Day

WOD

Workout 17.5
The Last one!
10 Round for time of:
9 Thrusters 95/65lbs
35 Double Unders
40 minute cap
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments:

17.5 will be release tonight, will you be ready?

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete:

WOD

Complete as many rounds/reps as possible in 6 minutes of:
10 Box jumps
10 Power snatch 95/65lbs
      then
Complete as many rounds/reps as possible in 6 minutes of:
250 Row
15 reps of jumping squat over the rower.
Post number of rounds/reps completed in each WOD:

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

Rest Day

Rest Day

WOD

Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
 Post rounds/reps completed to comments and/or submit your score as part of the 2017 Crossfit games

WOD

3 Rounds for time of:
10 Push Press
16 Kettle bell snatch (8 each)
50m Plate 45lbs
then
AMRAP in 12 minutes of:
10 Deadlifts 185/155lbs
20 Burpees
Post number of rounds to comments:

WOD

Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups

Post time to comments.
Compare to: 170202

WOD

3 rounds for time of:
6 push jerks, 185 lb.
12 deadlifts, 185 lb.
18 Pull ups
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Post time to comments.

Rest Day

Rest Day

WOD

Workout 17.3
*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

WOD

For Time:
21-15-9-6-3 reps of:
Dumb bell Thrusters 50/35lbs
Row, Calories
Post time to comments:

WOD

Deadlift 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

WOD

3 Rounds of
Snatch, with a 3 second pause in the bottom of the squat.
50m Farmer Carry
15 dips
Post loads to comments
then
5 Rounds for time of:
10 reps of Thrusters 95/65lbs
7 reps of Toes to Bar
Post time to comments

WOD

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Post time to comments.

Rest Day

Rest Day

WOD

Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

WOD

For Time:
21-15-9 reps of:
Overhead Squats 95/65lbs
Burpees over Bar
Complete 50 Double Unders after each set.
Post time to comments:

WOD

Part 1
Row 500m
Part 2
AMRAP in 20 min
5 Pull ups
5 Box Jumps 24" box
Post number of rounds to comments: