Daily WOD

  • Tuesday

    CrossFit Murdock – CrossFit

    View Public Whiteboard


    Chest warm up (No Measure)

    run 180m/ bike 12/9 cal/ 250m row

    Then perform 3 set of the following supersets:

    A1: Foam roll pecs(chest muscles) and biceps

    A2: Tabletop stretch, 10 reps

    B1: Diagonal band pull aparts 10 rep/side

    B2: Straight arm pull downs 10 reps

    C1: dumbbell rows 10 reps/side

    C2; Standing banded row 10 reps


    Incline Bench

    Find 3RM in 15 mins or less, then 90% x 3 of today’s #
    record 3RM


    Rope Climb (Spend 10 minutes working progressions )


    Yellow Row Boat (AMRAP – Rounds and Reps)

    13 Min AMRAP

    27 Wall Balls 20/14,14/10

    18 Walking Front Rack Lunges 135/95, 95/65
    Master’s RX: Wall balls; 20/10, scaled weight front rack lunges