Daily WOD

  • Saturday, June 24th

    Announcements

    Please see the following:
    -July 1st (Saturday) we will be doing the Hero WOD “The 7″
    -July 3rd, AM classes ONLY, no evening classes
    -July 4th, CLOSED …..Happy 4th!!!!

    Extra to be worked on in open gym:
    -the workout “Jackie”
    -workout 3 Rds for time: 20 cal bike, 20 cal row, 1 min rest
    -clean pulls and snatch pulls

    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

    Metcon (Time)

    Partner workout:

    WOD 1-

    “Harley Love” 6 Rds

    -13 thrusters (95/65)(sc-45/35)

    -14 pull ups (sc-ring rows)

    (Distribute the reps between partners as needed)

    Rest 5 MIN before WOD 2

    Metcon (Time)

    WOD 2-

    5 Rds for time:

    -1 min row

    -1 min DB ground to OH (55/35)(sc-35/20)

    -1 min burpees

    -1 min rest

    (Distribute reps between partners as needed)

  • Friday, June 23rd

    Announcements

    Please see the following:
    -July 1st (Saturday) we will be doing the Hero WOD “The 7″
    -July 3rd, AM classes ONLY, no evening classes
    -July 4th, CLOSED …..Happy 4th!!!!

    Extra to be worked on in open gym:
    -the workout “Jackie”
    -workout 3 Rds for time: 20 cal bike, 20 cal row, 1 min rest
    -clean pulls and snatch pulls

    CrossFit Murdock – CrossFit

    Warm-up

    Warm-Up C (No Measure)

    Run 180m lap, 2xs

    25m lunges

    25m soldier kicks

    10 side to side lunges

    10 lunge position/hip circles ea.leg

    10 leg swings/each leg

    10 air squats

    10 PVC pipe pass throughs

    10 wrist circles

    10 elbow circles

    Using PVC, go through progressions of cleans

    Weightlifting

    Power Clean (3-3-3-3-3-3)

    15 min to work up to a heavy set of 3 TNG (does not count if you drop the bar!)

    Metcon

    Metcon (Time)

    For time:

    **800m run buy in then

    -25 power cleans (135/95)(105/65)

    -25 box jumps (30/24)(24/20)

    -25 T2B (sc-k2e)

    -25 DL (same weight)

  • Thursday, June 22nd

    Announcements

    Please see the following:
    -July 1st (Saturday) we will be doing the Hero WOD “The 7″
    -July 3rd, AM classes ONLY, no evening classes
    -July 4th, CLOSED …..Happy 4th!!!!

    Extra to be worked on in open gym:
    -the workout “Jackie”
    -workout 3 Rds for time: 20 cal bike, 20 cal row, 1 min rest
    -clean pulls and snatch pulls

    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

    Skill work

    EMOM x 10

    -10 air squats

    -3 strict pull ups

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    3 rds, 3 min each with 1 min rest in between:

    -15 wall balls (20/14)(sc-14/10)

    -15 sit ups

    -15 DU (45 singles)

    RX+

    -20 wall balls

    -10 GHD sit ups

    -15 UBDU

  • Wednesday, June 21st


    Announcements

    Please see the following:
    -July 1st (Saturday) we will be doing a HERO WOD
    -July 3rd, AM classes ONLY, no evening classes
    -July 4th, CLOSED …..Happy 4th!!!!

    Extra to be worked on in open gym:
    -the workout “Jackie”
    -workout 3 Rds for time: 20 cal bike, 20 cal row, 1 min rest
    -clean pulls and snatch pulls

    CrossFit Murdock – CrossFit

    Warm-up

    Snatch progressions (No Measure)

    -warm up with 10 each:

    air squats

    push ups

    PVC pass thrus

    PVC side to side

    -progressions with coach for snatch

    -transfer to bar with progresions
    -10 alt hip circles

    -band mobility

    Weightlifting

    Squat Snatch (2-2-2-2-2)

    Use the following for the sets and perform every 2 min:

    60%,65%,70%,75%,75%

    Metcon

    CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

    17-Minute AMRAP of:
    40 Burpees to a 6″ target
    30 Snatches, 75# / 45#
    30 Burpees to a 6″ target
    30 Snatches, 135# / 75#
    20 Burpess to a 6″ target
    30 Snatches, 165# / 100#
    10 Burpees to a 6″ target
    AMRAP Snatches 210# / 120#
    -If you are performing RX, try to hit 6″ target, if you are doing scaled do regular burpees

    -Scaled pick weight accordingly

  • Tuesday, June 20th


    Announcements

    Please see the following:
    -July 1st (Saturday) we will be doing a HERO WOD
    -July 3rd, AM classes ONLY, no evening classes
    -July 4th, CLOSED …..Happy 4th!!!!

    Extra to be worked on in open gym:
    -the workout “Jackie”
    -workout 3 Rds for time: 20 cal bike, 20 cal row, 1 min rest
    -clean pulls and snatch pulls

    CrossFit Murdock – CrossFit

    Warm-up

    Warm-up B (No Measure)

    2-180m runs,

    25m lunges

    25m hip circles alt. legs

    10 arm swings each arm,

    PVC pass throughs, PVC rows

    10 push ups

    4 minutes shoulder mobility/bands

    10 strict press bar only
    *review push press form

    Strength

    Push Press (5-5-5-5)

    Warm up with 50% then use 60% for all sets

    Metcon

    Metcon (Time)

    For time reps of 21-15-9

    -hang squat cleans (135/95)(sc-105-65)beginners use DB’s

    -HSPU (sc-push ups)

    ***Perform a 400m run after every set***

  • Monday, June 19th


    Announcements

    Please see the following:
    -July 1st (Saturday) we will be doing a HERO WOD
    -July 3rd, AM classes ONLY, no evening classes
    -July 4th, CLOSED …..Happy 4th!!!!

    Extra to be worked on in open gym:
    -the workout “Jackie”
    -workout 3 Rds for time: 20 cal bike, 20 cal row, 1 min rest
    -clean pulls and snatch pulls

    CrossFit Murdock – CrossFit

    Warm-up

    Squat warm up (No Measure)

    1 warm up lap

    10 alternating lunges with 1 squat in between each lunge

    10 alternating lunges side to side

    10 hip circles in lunge position right and left

    10 cobras

    10 squats with bar only holding on last one for 5 sec

    Strength

    Front Squat (10-10-10-10)

    Warm up with 50% on your own, then use 60% for the sets of 10 every 2 min

    Metcon

    Metcon (Time)

    5 Rds for time:

    -10 front rack lunges (not walking) 135/95 (sc-105/65)

    -6 push jerks (same weight)

    -2 rope climbs (sc-4 floor)

  • Saturday, June 17th


    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

    Metcon

    Metcon (AMRAP – Reps)

    2 teams, 4 min stations for max reps, in between 1 person from each team will compete for max DU (or SU scaled):

    -50lb ball carry 25m (every 25m is 1 PT)

    -sled pull one hand over the other (every cone is 1 PT)

    -180m plate carry (2 teammates at a time, every run is 1 PT)

    -jumps in and out of tire (sc-step in and out)( every one is 1pt)

    -90lb prowler push, every cone is 1 PT

  • Friday, June 16th


    CrossFit Murdock – CrossFit

    Warm-up

    Warm-up B (No Measure)

    2-180m runs,

    25m lunges

    25m hip circles alt. legs

    10 arm swings each arm,

    PVC pass throughs, PVC rows

    10 push ups

    4 minutes shoulder mobility/bands

    10 strict press bar only

    Strength

    Overhead Squat (3-3-3-3-3)

    Spend 15 min working on form and find a good working weight

    Metcon

    Metcon (Time)

    For time:

    -50 sit ups

    -10 thrusters (95/65)(75/45)

    -40 sit ups

    -8 thrusters

    -30 sit ups

    -6 thrusters

    -20 sit ups

    -4 thrusters

    -10 sit ups

    -2 thrusters

    RX+ use:

    -105/75 weights

    -and perform 15 GHDs every set instead of sit ups

  • Thursday, June 15th


    CrossFit Murdock – CrossFit

    Warm-up

    Warm-up B (No Measure)

    2-180m runs,

    25m lunges

    25m hip circles alt. legs

    10 arm swings each arm,

    PVC pass throughs, PVC rows

    10 push ups

    4 minutes shoulder mobility/bands

    10 strict press bar only

    Strength

    Bench Press (5-5-5-5)

    60% for all 4 sets, rest 1 1/2 min between sets

    Metcon

    Metcon (Time)

    100 bench press for time, using 45/35

    Metcon

    Metcon (Time)

    For time:

    -800m run

    -100m farmer carry (70/55)

    -15 box jumps (30/24)(24/20)

    -400m run

    -100m farmer carry

    -15 box jumps

    -200m run

    -100m farmer carry

    -15 box jumps

  • Wednesday, June 14th


    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

    Strength

    Back Squat (5-5-5-5-5+)

    Using 90% of your 1 RM, perform the following every 2 min:

    50%, 60%, 70%, 80%,85%

    Metcon

    Metcon (Time)

    3 rds for time:

    -30 wall balls (20/14)(sc-14/10)

    -20 T2B (sc-k2e)

    -10 power snatch (115/75)