Category: WOD
Every 1 min for 7 mins: Power Snatch & AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls
Every 1 min for 7 mins: Power Snatch
2 Power Snatches, pick load
Every 1 min for 7 mins.
* Re-grip allowed
AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls
Complete as many rounds as possible in 14 mins of:
3 Power Snatch (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)
* Scale 1 MU to 2 Strict Pull-ups
Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips
Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips
For time:
10 Back Squats (155#/105#)
10 Ball Slams (40#/30#)
10 Box Jump Overs (24″/20″)
10 Knees To Elbows
10 Ring Dip (Strict)
10 Knees To Elbows
10 Box Jump Overs (24″/20″)
10 Ball Slams (40#/30#)
10 Back Squats (155#/105#)
BTWB
Regionals Preview for this weekend at the Tacoma Dome. Big news as Ben Stoneberg and Emily Carothers are both out.
CrossFit Games Update: West Regional Preview
Want to see what Regionals is like? Here are some highlights: “Regionals Week 2 Highlights” – [video]
If you are going here is the Heat schedule and other venue info:
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
- Friday 5/29: 11:30am Class cancelled
- Saturday 5/30: 10:45am Advanced RX Class cancelled
- All other class times are normal schedule!
Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees
15-12-9-6-3: Power Clean & Jerks and Burpees
15-12-9-6-3 reps, for time of:
Power Clean & Jerk (95#/65#)
Burpee
BTWB
The day after “Murph” is always rough. Getting the blood flowing and the body moving is important, as well as stretching and rolling out. Programming something that is effective yet not too rough on the body and mind is important. Today and tomorrow will be light in repetition volume, but you will still get a great workout whether you completed the Murph Challenge or not. Get in the gym!
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
- Friday 5/29: 11:30am Class cancelled
- Saturday 5/30: 10:45am Advanced RX Class cancelled
- All other class times are normal schedule!
CrossFit Games Update: Week 2 Recap
Game of Regionals – Season 7 beyondthewhiteboard.com
"Murph"
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
or choose
“1/2 Murph”
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m
BTWB
Photo by Rob W.
“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.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up
Advanced RX Class:
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: Snatch, Ring Dip
9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)
* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up
BTWB
Pt. 2: Squat Clean Thruster, Bar Muscle-Up
9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up
BTWB
Congrats to Andi (above) who breezed through the Advanced RX class test this week!
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am
- 11:30am
All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over
Inspired by the 2015 CF Games Regional Event 3:
As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.
BTWB ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am
- 11:30am
All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups
3 RFT: Run, Deadlifts and Handstand Push-ups
3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups
BTWB
“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.