Category: WOD

Back Squat 4-4-4-4

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

“FGB Style” Row, Wall Balls, KB Swings and Sit-ups

3 rounds, 1 min per station, of:
Row (calories)
Wall Ball, 20/14 lbs
Kettlebell Swing, 1.5/1 pood
AbMat Sit-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP

50-40-30 reps, for time of:
Row Calorie
Thruster, 75/55 lbs
Toes-to-bar
Sumo Deadlift High-pull, 75/55 lbs

Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

6 rounds for time of:
9 Thrusters, 75/55 lbs
9 Toes-to-bars
9 Row Calories

Alt EMOM 12 mins: Power Snatches and Power Clean & Jerks

Every 1 min for 12 mins, alternating between:
1 Power Snatch, pick load
1 Power Clean & Jerk, pick load

6 RFT: Power Snatch, Run, Power Clean & Jerk, Run

6 rounds for time of:
6 Power Snatches, 95/65 lbs
Run, 100 m
6 Power Clean & Jerks, 95/65 lbs
Run, 100 m

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

21-15-9: DB Burpee Deadlifts and Box Jump Overs

21-15-9 reps, for time of:
Dumbbell Burpee Deadlift, 50/35 lbs
Box Jump Over, 24/20 in

Push Press 1RM

Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Option 1: Annie

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

Opt. 2: 50-40-30-20-10: Crossover Singles and Sit-ups

50-40-30-20-10 reps, for time of:
Crossover Single Under
AbMat Sit-up

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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. ~ www.crossfit.com

Team Murph

WIth a team, for time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Weighted Murph

For time:
Run, 20/15 lbs, 1 mi
100 Weighted Pull-ups, 20/15 lbs
200 Weighted Push-ups, 20/15 lbs
300 Weighted Air Squats, 20/15 lbs
Run, 20/15 lbs, 1 mi

Entire workout with 20 lb vest

Post total time.

Partner Murph

For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

Work in teams of 2. Both partners run the 800 m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.

Half Murph

For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.