Workout of the Day
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
21 Kettlebell swings, 1.5pd/1pd
3/4 Bodyweight benchpress, 9 reps
Transfer your data from here.
Mainsite WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post your scores to the Whiteboard.
Workout of the Day
Sumo Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Complete as many rounds as possible in 15 minutes of:
30 Double-unders
20 Situps
10 Hang power snatches @ 115#/75#
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
“Rowing Fran”
21-15-9 reps for time of:
Thrusters
Row (calories)
Post your scores to the Whiteboard.
Transfer your data from here.
Mainsite WOD
5k Run
Workout of the Day
“Team Murph”
For time, each team distributes the work to complete the following tasks:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Only one partner may work at any one time. Each partner must complete exactly 10 reps (or 200 meters in the case of the run) before another teammate is permitted to continue the work on any given movement. Following the first run, all movements can be worked on concurrently with on another; teams do not need to complete all reps of one exercise before starting work on the next exercise movement. However, all reps of the pullups, pushups, and squats for the entire team must be completed before the team may begin running legs of the second mile.
John’s Murphday Burphday!
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Mainsite WOD for Sunday
21-15-9 reps for time of:
225-lb. deadlifts
135-lb. overhead squats
Post your scores to the Whiteboard.
Workout of the Day
Heavy sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Light sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Heavy sumo deadlift high pulls, max reps for 1 minute
Compare to 150825. Post reps per round and loads used.
Transfer your data from here.
Mainsite WOD
21-15-9 reps for time of:
Parallette handstand push-ups
Bar muscle-ups
Post your scores to the Whiteboard.
If you can’t tell from the photo, it’s POURING. Yet, these stalwart CrossFitters would not be deterred from their Tabata pull-ups!