top of page
Search
  • Coach Rob

WOD for Monday 190527


These four got a head start on it...great job Nicole, Jessica, Stewart and Skyler!!

MURPH 

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*Rx - all movements and run performed wearing a 20# vest

*Pull-ups, Push-ups and squats may be partitioned as desired

If you don’t know the background of the Hero that this WOD is named after, make sure to check out the tributes to him all over the internet.  Inspirational life; someone we can all try harder to emulate. 

STRENGTH

Back Squats 


41 views0 comments

Recent Posts

See All

BOY MEETS WORLD 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air Squats S

8:30 Class “Team Deathmatch” In Teams of Two: 3 sets 3 min max cal bike 200ft plate pinch carry 25/15 (have to do 50 ft unbroken before switching) 100ft single DB OH walking lunge 50/35 3 sets 3 min m

Another shameless plug...in case you forgot or didn't see it yesterday, please go to Google, look up Elevated CrossFit and give us a great review! Thank you in advance! BAD BLOOD Open 14.4 AMRAP 14 Mi

bottom of page