MAY 30, 2017

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WOD for Tuesday 

What an amazing turn out on yesterday’s “Murph” challenge. Great job everyone! 

 

Work up to a heavy Power Clean 

then 

Do 5 additional sets of the complex 1 Power Clean + 1 Hang Power Clean at 80% at today’s heavy. 

 

15 min EMOM

Minute 1- 10 Heavy KB Deadlifts 

Minute 2- 30 sec max effort Sit-ups 

Minute 3- 20 alt wall facing shoulder taps 

x 5 

MAY 29, 2017

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WOD for Monday 

We are running two 90min classes today, 9:30am and 11am! 

 

“Murph”

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 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 he’d named it “Body Armor”. 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.

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.

MAY 27, 2016

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WOD for Saturday 

See everyone Monday, Memorial Day for Hero workout “Murph”. We are running two 90 min classes, 9:30am and 11am. 

 

Teams of 2, I go/you go

5 rounds each: 

250m row 

10 T2B

10 D-ball ground to shoulder

straight into

5 rounds each:

250m Ski erg

10 Burpees 

10 D-Ball ground to shoulder 

 

MAY 26, 2017

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WOD for Friday 

 

Every 3 min for 30min 

1 Power Snatch 

2 OHS 

1 Hang Squat Snatch 

2 OHS

1 Squat Snatch 

*perform the complex unbroken. 

*add weight as wanted. If you fail, pick up and complete what you failed.

 

For time:

100 Sit-ups 

 

MAY 24, 2017

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WOD for Wednesday 

 

 

3 min AMRAP 

15-9-6
Cal Ski Erg 
KB Swings 53/35

rest 3 min 

3 min AMRAP 
21-15-9
Box Jump overs 24/20
Wall Balls 20/14

rest 3 min 

3 min AMRAP
15-9-6
Cal row 
Burpees

rest 3 min 

3 min AMRAP 
21-15-9
DB snatch 55/35
Push-ups

MAY 23, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday 

 

Establish a heavy single Front Squat 

then 

Drop down to 90% and perform 5 singles

then 

Establish a heavy single Back Squat 

then

Drop down to 90% and perform 5 singles

 

3 sets for quality

1 min D-ball hug hold

30 sec L-sit/Floor sit