CrossFit Crave

CrossFit Total

Jeremy

Mike

WOD

"CrossFit Total"
Max Deadlift
Max back squat
Max shoulder press

Compare HERE

*Post total weight moved and any PRs to comments*

Memorial Day Murph

 

Memorial Day Murph 2011

WOD

"Murph"
1 mile  Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

Compare HERE

*Post time and any PRs to comments*

Team Up

WOD

Teams of 2: 1 person working at a time
2 minutes - Hang power clean 65/95
2 minutes - Sit Ups
2 minutes - Dips
2 minutes - Double Unders
2 minute - Rest
3 Rounds

*Post teams and time to comments*

WODing To Honor Bravery

On Memorial Day we will be doing the annual Memorial Day Murph WOD. To honor Lt. Michael Murphy for his bravery as he sacrificed his life to save his fellow SEALs in Afghanistan on June 2005. Lt. Murphy and his SEALs were trapped by Afghanistan Taliban, with no reception to call for help, being outnumbered 4 to 1, Lt. Murphy moved from cover into the open where he took and returned fire while placing the call for help. After successfully radioing for help Lt. Murphy was shot in the back.

In memory of his bravery, we will be doing his favorite WOD at 9am on Memorial Day (this will be the only WOD for the day):

"Murph"
1 Mile Run
100 - Pull Ups
200 - Push Ups
300 - Squats
1 Mile Run

A cookout at my house will be following at 12:30. Please bring a lawn chair, side dish and your drinks. Meat will be provided. I hope to see you all there!

 

WOD

20 - Power Snatch 65/95
800m Run
15 - Power Snatch 65/95
400m Run
10 - Power Snatch 65/95
200m Run
5 - Power Snatch 65/95
100m Run

*Post time to comments*

Strict Pull Ups

Ashley

Jason

WOD

Max rep strict pull up in 4 attempts
then...
Muscle clean 55/85
Inverted Burpee
21/15/9

*Post # of pull ups and time to comments*

30 Squats

Chris

TC

 

WOD

25 - DB Snatch 35/55
30 - Squats
25 - Burpees
30 - Squats
25 - Box Jumps 24/30
30 - Squats
25 - Knees to Elbows
30 - Squats
2 Rounds

*Post time to comments*

1 Minute Shoulder Press

Matt

Sarah

WOD

400m Run
1 minute max shoulder press 45/75
5 Rounds

*Post time and reps to comments*

Max 3 Deadlifts

John

Megan

WOD

3 Rep Max Deadlift
then...
7 - Deadlifts 155/215
14 - Push Ups
21 - Double Unders
AMRAP 12 minutes

*Post weight moved and rounds to comments*

Team Up

WOD

25 - Partner Tire Flips
and...
30 - DB Thrusters 25/35
30 - Burpees
30 - Alternating Box Jumps
4 Rounds
and...
10 - Rope Climbs

(Tire Flips and Rope Climbs to be done anytime throughout the WOD)

*Post teams and time to comments*

Lots 'O Lunges

Kelly

Jason

WOD

100m OH DB Lunge 25/35

then...

5 - Muscle Ups
30 - HSPU
40 - Wall Ball
50 - Pull Ups

*Post time to comments*