Category Archives: WOD

Murph

"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...
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Melissa For Time

Competitors: 3×8 Muscle Snatch 45/33 1. 4×2 Squat Snatch from Below Knee Hang *reps must be unbroken. 2a. 5×2 Push Press, increase as able, rest :45 2b. 5×5 Bent Over Row, increase as able, rest :45 *reps must touch the sternum 3. WOD Run 800m 7 Rope Climbs THEN: 4 rounds 7 STOH 165/110 20 Box Jumps 24/20 (stand up on box) Athletes: "Scotty Says So" 8 minutes to: Row 700m 15...
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Per Ardua Time

1. Low Bar Box Squat (below parallel box) @ 60-65% 1RM 8×3 @ heaviest possible, use chains then 2. 1 x 20 high bar back squat *this high rep high bar is something that is going to be repeated every week for the time being, so note what weight you go with here and try to improve on it...
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Chuck Norris

Competitors: Rest, obviously.   Athletes: Front Squat 3X5 heaviest possible. *warm up with lighter weight, then pick a weight where the 5 reps will be hard as shit and do 3 full sets. If you are almost failing at the 4th rep, you may have chose the weight right. Warm up your wrists before you start, you know it will...
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