Daily WOD

  • Rachel Loves Chippers


    CrossFit Murdock – CrossFit

    Conditioning

    Warm-up

    Rachel’s Choice

    Rachel’s Chipper (Time)

    Partner WOD

    2 rounds for time:

    50 Mountain Climbers

    50 Walking Lunges

    50 Med-ball situps pass between partners

    50 Russian Kettlebell Swings

    50 Box Jumps/ Step Ups

    50 Partner Wall Balls50 DU’s/SU’s

    50 Cal Row or Bike

    Buy out: two partner tire flips(amount to be revealed at class)

  • Friday


    CrossFit Murdock – CrossFit

    Warm up

    Warm-up A (No Measure)

    2- 180m runs

    lunges, soldier kicks, butt kicks, high knees, 1 leg squats, squat hold 2 min, leg swings, hip circles, 10 cobras

    Weightlifting

    Deadlift ( TNG 5X3@ 65%)

    This should be light! spend 15 minutes.

    Weightlifting

    Front Squat (3×8 @ 50%)

    Focus on depth of squat and upright chest position.

    Metcon

    Diane (Time)

    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
    Scale as needed to finish in under 15 minutes!!!!!

  • Accessory Work Thursday


    CrossFit Murdock – CrossFit

    Warm-up

    General Warmup (No Measure)

    Complete as much as possible in 15 minutes:

    3 rounds

    180m run or 200 bike or 10/7 cal bike

    12 banded pull aparts

    30 sec dead hang

    10 air squats

    20 sec hollow hold followed by 8 rocks

    10 supermen

    Accesory work

    Accessory Work (3×8)

    3 rounds, 8 reps each:

    barbell rows or DB rows

    DB bench press

    DB strict press

    DB bicep curls

    DB tricep kickbacks or band pull downs
    Score the movement that means the most to you and put in comment section

    Metcon

    Running ladder/rowing ladder (Distance)

    With 1 minute rest between sets:

    Run one lap/ rest- (row 200m/rest)

    Run 2 laps/rest-(row 400/rest)

    increasing laps or 200m increments by 1

    until time has expired.

    This is a 20 minute workout.

  • Wednesday

    CrossFit Murdock – CrossFit

    Warm-up

    Squat Warm up (No Measure)

    In 15 minutes, perform up to 3 rounds:

    Jog 180m or row 200m or bike 10/7 cal

    12 pause air squats

    30 sec plank

    10 back extensions

    12 walking lunges with hip circles

    10 duck walks

    Weightlifting

    Back Squat (3×8@75%)

    In 15 minutes warm up to 75% and complete the 3×8 @75%

    Metcon

    Put it on your shoulders (AMRAP – Reps)

    Ascending ladder for 15 min AMRAP:

    3-6-9-12-15….

    Push Jerk 75/55, 65/45

    T2B/K2E/Leg lifts

    HSPU’s/ scaled varieties

  • Tuesday


    Announcements

    It’s that time of year again where we have our annual equipment fee. The last couple of years, the members have come together to choose equipment they would like to see added to their box. The yearly fee is $25, with that we have added another rower, bike, prowler, boxes, KB’s, weights and more. This is something all of you members vote on. There will be a list out in the box, please vote for the equipment you would like to see. The fee is due by the end of August, it can either be paid by cash, check or cc.

    CrossFit Murdock – CrossFit

    Warm-up

    General Warmup (No Measure)

    Jog 2 laps or Row 300m, or Bike 1 minute

    10 lunges

    10 high kicks

    12 PVC pass thru’s

    12 hollow rocks or GHD sit ups

    10 supermen or GHD back ext.

    6 short, tight kips

    work shoulder mobility with light plates

    Weightlifting

    Snatch Push Press+ OHS ((3+1)x5@60%)

    In 20 minutes, work up to 60% of OHS. Perform 3 reps Snatch Push Press + 1 Overhead Squat off of the Rack

    Metcon

    Ghost (3 Rounds for reps)

    6 rounds of:

    1 minute of rowing

    1 minute of burpees

    1 minute of double-unders

    1 minute rest

    *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

  • Monday


    Announcements

    It’s that time of year again where we have our annual equipment fee. The last couple of years, the members have come together to choose equipment they would like to see added to their box. The yearly fee is $25, with that we have added another rower, bike, prowler, boxes, KB’s, weights and more. This is something all of you members vote on. There will be a list out in the box, please vote for the equipment you would like to see. The fee is due by the end of August, it can either be paid by cash, check or cc.

    CrossFit Murdock – CrossFit

    Warm-up

    shoulder heavy warm up (No Measure)

    Buy in: 180m run or 200m row or 1 minute bike

    3 rounds/15 minutes

    10 hollow rocks

    3 kipping pull ups + 3 strict pull ups(scaled: all lat activations)

    12 banded pull aparts or shoulder mobility with plates

    PVC pass thru’s, helicopters and other work

    12 air squats

    Weightlifting

    2 Push Jerk + 1 Jerk (2+1= 1 complex)

    Find 1 complex max in 20 minutes

    Weightlifting

    Power Clean (3×3 @ 70%)

    Complete 2 set warm up and 3 sets in 10 minutes

    Metcon

    8/14/2017 (Time)

    21-15-9

    Abmat situps

    Pull ups/ring rows

    Air squats

    Rx +

    GHD sit ups

    Chest to bars

    Squat jumps

  • Coaches Choice: Norm

    Announcements

    It’s that time of year again where we have our annual equipment fee. The last couple of years, the members have come together to choose equipment they would like to see added to their box. The yearly fee is $25, with that we have added another rower, bike, prowler, boxes, KB’s, weights and more. This is something all of you members vote on. There will be a list out in the box, please vote for the equipment you would like to see. The fee is due by the end of August, it can either be paid by cash, check or cc.

    CrossFit Murdock – CrossFit

    Warm-up

    Warm-up A (No Measure)

    2- 180m runs

    lunges, soldier kicks, butt kicks, high knees, 1 leg squats, squat hold 2 min, leg swings, hip circles, 10 cobras

    Team Metcon

    Norm’s “little” Ditty (AMRAP – Reps)

    As Many Reps As Possible

    2 Rounds

    2 mins work

    1 min rest

    One partner works

    One partner holds

    May switch as needed in the 2 minutes

    6 Stations:

    1. Deadlift / Deadlift Hold

    2. Pull ups or Ring Rows / Dead Hang

    3. Sit ups / Plank

    4. Thrusters / Overhead DB Hold

    5. KB Swing / KB Squat Hold

    6. Burpees / Hollow hold

    Reps only count if partner is holding position

    Total time:35 min

  • Working on the Goats: Friday


    Announcements

    It’s that time of year again where we have our annual equipment fee. The last couple of years, the members have come together to choose equipment they would like to see added to their box. The yearly fee is $25, with that we have added another rower, bike, prowler, boxes, KB’s, weights and more. This is something all of you members vote on. There will be a list out in the box, please vote for the equipment you would like to see. The fee is due by the end of August, it can either be paid by cash, check or cc.

    CrossFit Murdock – CrossFit

    Warm-up

    General Warmup (No Measure)

    Jog 2 laps or Row 300m, or Bike 1 minute

    10 lunges

    10 high kicks

    12 PVC pass thru’s

    12 hollow rocks or GHD sit ups

    10 supermen or GHD back ext.

    6 short, tight kips

    work shoulder mobility with light plates

    Skill work

    Take 20 minutes to work on skills that drive you nuts, or work we don’t normally program i.e.:

    Kipping or butterfly or strict pullups, T2B, K2E, etc

    Double unders

    Dumbbell work for arms, back, chest

    Barbell work for back, Pendalay pulls, HIgh pulls

    Barbell work for abs: Killer wheel, windshield wipers

    Metcon

    Matt B (Time)

    5 Rds for time

    5 burpees

    10 C2B/Pullups/Ring Rows

    20 Wall Balls 20/14/10

    30 Pushups/hand release pushups

    400m Run

    20 minute time cap

  • 5th Annivesary WODapolooza

    Announcements

    It’s that time of year again where we have our annual equipment fee. The last couple of years, the members have come together to choose equipment they would like to see added to their box. The yearly fee is $25, with that we have added another rower, bike, prowler, boxes, KB’s, weights and more. This is something all of you members vote on. There will be a list out in the box, please vote for the equipment you would like to see. The fee is due by the end of August, it can either be paid by cash, check or cc.

    CrossFit Murdock – CrossFit

    Warm-up

    Run 2 laps

    10 alternating lunges

    10 air squats

    10 hollow rocks

    10 supermans

    10 PVC good mornings

    10 scorpions

    Weightlifting

    Deadlift (5×3@70%)

    In 20 minutes, work up to 70% and perform all reps at 70%

    Metcon

    For time, complete the following:

    30-20-10

    Push ups

    DU’s/ 3x SU’s

    Alternating lunges

    Metcon (Time)

    Renee’s First WOD:

    For Time:

    30-20-10

    Push ups

    Double Unders/ 3x Single Unders

    Alternating Lunges

    Rx+

    Ring Push ups

    Unbroken double unders

    OH Plate lunges 45/25

  • Ron’s going away party!!!!! we are going to miss you!


    Announcements

    It’s that time of year again where we have our annual equipment fee. The last couple of years, the members have come together to choose equipment they would like to see added to their box. The yearly fee is $25, with that we have added another rower, bike, prowler, boxes, KB’s, weights and more. This is something all of you members vote on. There will be a list out in the box, please vote for the equipment you would like to see. The fee is due by the end of August, it can either be paid by cash, check or cc.

    CrossFit Murdock – CrossFit

    Metcon

    Warm-up

    With Ron leading, everyone jog 800m .

    12 good mornings w/pvc pipe

    shoulder mobility with pvc pipe:

    pass thru’s

    rows/helicopters

    shoulder mobility work

    10 bar squats

    10 Muscle cleans with bar

    10 power cleans with bar

    spend a few minutes working up to your weight for the wod.

    DT (Time)

    5 Rounds for time:

    12 Deadlifts, 155# / 105#

    9 Hang Power Cleans, 155# / 105#

    6 Push Jerks, 155# / 105#
    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
    To learn more about DT click here
    Scale as needed, but you must use same weight for all movements