Monday 3.26.18

Complete the following:

As many rounds and reps as possible in 7 minutes of:

7 Deadlifts (115/80)
7 Push Presses (115/80)
7 Box Jumps (24/20)

Rest exactly 7 minutes then…

As many rounds and reps as possible in 7 minutes of:

100 M Run
12 DB One Arm Clean and Jerk (50/35 6 each arm)

“It is easier to go down a hill than up, but the view is best from the top.”~Arnold Bennett

Sunday 3.25.18

Rest Day

Saturday 3.24.18

For time:

800 M Run (MMS)
30 Power Cleans (185/125)

Rx’d + (225/155)

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“We hope with every breath.  We love with every smile.”~Terri Guillemets

Friday 3.23.18

CrossFit Games Open 18.5

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 Thrusters (100/65)
3 Chest to Bar Pull Ups
6 Thrusters (100/65)
6 Chest to Bar Pull Ups
9 Thrusters (100/65)
9 Chest to Bar Pull Ups
12 Thrusters (100/65)
12 Chest to Bar Pull Ups
15 Thrusters (100/65)
15 Chest to Bar Pull Ups
18 Thrusters (100/65)
18 Chest to Bar Pull Upss
21 Thrusters (100/65)
21 Chest to Bar Pull Ups…

If you complete the round of 21, go on to 24.  If you complete 24, go on to 27, etc.

View workout standards HERE

Compare to HERE or HERE

-CrossFit Murphy will be having our CrossFit Games Open 18.5 potluck cookout tomorrow, March 23 immediately following the completion of the final workout.  Please join us for food and fun.

“Duty is what one expects from others.”~Oscar Wilde

Thursday 3.22.18

Complete the following:

As many rounds and reps as possible in 4 minutes of:

3 Power Snatches (135/95)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

6 Power Snatches (115/80)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

9 Power Snatches (95/65)
20 Double Unders

Compare to HERE

1) Sumo Deadlift 5-5-5-5-5 (climbing)

WOD with GOD

-CrossFit Murphy will be having our CrossFit Games Open 18.5 potluck cookout this Friday, March 23 immediately following the completion of the final workout. Please join us for food and fun. There will is a sign up sheet on the board if you choose to bring food. See you Friday!!!

“Men, like nails, lose their usefulness when they lose direction and begin to bend.”~Walter Savage Landor

Wednesday 3.21.18

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Wall Balls (20/14)
Toes to Bar
True Push Ups
Hand Walk 40 feet (switch every 40 feet)
Row Max Cals (switch every 10/7 cals)

Rest 1 minute between movements.

“Do what you can, with what you have, where you are.”~Theodore Roosevelt

Tuesday 3.20.18

10-9-8-7-6-5-4-3-2-1 reps for time of:

Hang Power Clean and Jerks (115/80)
Box Jumps (24/20)
Pull Ups

Rx’d + (135/95)

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

-CrossFit Murphy will be having our CrossFit Games Open 18.5 potluck cookout this Friday, March 23 immediately following the completion of the final workout.  Please join us for food and fun.  There will is a sign up sheet on the board if you choose to bring food.  See you Friday!!!

“Learn all you can from the mistakes of others.  You won’t have time to make them all yourself.”~Alfred Sheinwold

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