WOD

Today’s schedule

9a: Zoom CrossFit– Michael

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

Scaling Options
Push-ups: Incline push-ups (to chair, couch, table), knee push-ups
Pull-ups: chair pull ups, strict pull ups, towel row, bent over row (DB or banded), sliding floor pull-ups, superman+w pull, ring rows

Half Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

1 Mile Half Murph
Run a full mile at the beginning and end of the workout. Complete half the reps as above.

And coming tomorrow…

A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Bodyweight
A. Single Leg Tempo Airplanes
4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups

Post time for WOD Ex: 9:25 Rx

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. For Time [15 min cap]
100 Push Ups
Every time you break
15 Air Squats
30 High Knees (R+L=1)

B. EMOM 12
Min 1: Front Scales
Min 2: Airplanes
Min 3: 30 seconds Copenhagen Plank (R/L)

Post time for the WOD. Ex: 10:10 Rx

And coming tomorrow…

4 Rounds [24min cap]
400m Run
10/10 Dumbbell Bent Over Row (50/35)
100 Double Unders
10/10 1-Arm DB Sumo Deadlift High Pull (50/35)

Bodyweight
4 Rounds [24min cap]
400m Run
10 Seated Towel Row
100 Double Unders
20 Star Jumps

Post time for the WOD. Ex: 21:20 Rx

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Filly Overhead Squat
3 sets of 4/4

B. AMRAP 20
8 Clapping Push Ups
10 Weighted V-Ups (50/35)
12 Goblet squats (50/35)

Bodyweight
A. Tempo Side Lunges
3 sets of 4/4 at tempo 3331

B. AMRAP 20
8 Clapping Push Ups
16 V-Ups
24 Jumping Squats

Post rounds from AMRAP. Ex: 10+3 Rx

And coming tomorrow…

A. E3MOM for 8 Rounds
200m Run
8 Line Facing Burpees
16 Walking Lunges

B. 1 Mile Run

Post time for the fastest and slowest round of the EMOM and time for the mile.
Ex: 1:55, 2:11, 7:48 Rx.

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.

4 Reverse Burpees
8 Dumbbell Overhead Reverse Lunges (R) (50/35)
8 Straight Leg Raises
4 Inverted Burpees
8 Dumbbell Overhead Reverse Lunges (L) (50/35)
8 Straight Leg Raises

Post rounds and reps for the AMRAP Ex: 4+12 Rx

And coming Saturday…

A. “Kessel Run”
AMRAP 10
200m Run
9 Dumbbell Deadlift (50’s/35’s)
30 Double Unders*

B. Tabata Core
8 Rounds 20 sec work: 10 sec rest
Bicycles
Plank Swimmers

Bodyweight
A. AMRAP 10
200m Run
6 Single Leg Burpees
30 Double Unders*

*Scale Doubles to DU+singles 15 reps, speed step 1:1, singles 1:1.

Score total rounds plus reps for the AMRAP 200m = 200 reps. Ex: 4+215 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

AMRAP 15
9/9 Dumbbell Strict Press (50/35)
15 Straight Leg Weighted Sit-ups (50/35)
21/21 Dumbbell Bent Over Rows (50/35)
60 sec Wall Sit

Bodyweight
AMRAP 15
9 Strict Handstand Push Ups
15 Straight Leg Sit Ups
21 Pull Ups
60 sec Wall Sit

Post rounds and reps for the AMRAP. 1 sec = 1 rep. Ex: 3+45 Rx.

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
5 Dumbbell Clusters (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 20/20 sec Pistol Hold
Min 3: Rest

Bodyweight
A. 5 Rounds [15min cap]
4 Inverted Burpees
15 Straight Leg Raises
50 Double Unders

Post time to complete the WOD. 9:21 Rx

And coming tomorrow…

A. L-sit Hold
Complete 1 max L-sit Hold for time
Then EMOM 12
Min 1: 10 L-sit Leg Lifts
Min 2: 4/4 L-sit Straddle Lifts
Min 3: 15-30 sec L-sit Hold

B. 3 Rounds [15 min Cap]
400m Run
21 Dumbbell Swings (50/35)
12/12 Bent Over Row (50/35)

B. 3 Rounds [15 min Cap]
400m Run
21 Broad Jumps
9 Burpees

Post time for L-sit and time for the WOD. Ex: 22 sec, 12:14 Rx.