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In Gym
“Murph Prep 2: Most Of Murph” three rounds for time: 800m run 5 rounds of "Cindy" *1 round of “Cindy” = 5x pull-up + 10x pushup + 15x air squat.
In Gym
as many rounds as possible in 15 minutes: 21/18 calorie row 150m farmer's carry @ 70/50-lbs. 5x wall climb
In Gym
“Ross The Hoss” for time: -five rounds of: --4x power clean @ 135/95-lbs. --12x deadlift + four rounds of: --4x thruster @ 115/85-lbs. --12x front squat
In Gym
for time: 8x bar muscle-up 50x box step-up @ 50/35-lbs., 24/20" box 10x rope climb, 15-ft. rope 50x box step-up 8x bar muscle-up
In Gym
five rounds for time: 21x sumo deadlift high-pull @ 95/65-lbs. 15x box jump, 24/20" platform 15x push press then, take 10 minutes to build up to a heavy double push press.
In Gym
bench press 5-5-5-5-5 Begin each round every three minutes. then, five rounds, every 2 minutes: 10x bench press @ 50-60% heaviest weight from part one 10x barbell bent-over row @ 115/75-lbs.
In Gym
two rounds for max reps*: 3:00 toes-to-bar 3:00 swing @ 55/35-lbs. 3:00 wall ball @ 20/14-lbs., 10-ft. target *Each 3:00 interval begins with a 200m run.
In Gym
four rounds for time: 60x double under 40x walking lunge 500m row
In Gym
1 snatch + 2 overhead squat 1-1-1-1-1-1-1-1 Begin each round every 2.5 minutes.
In Gym
Murph Prep 1: "Half Murph" for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! You may elect to use a weight vest, today.
In Gym
for time: 1-minute L-sit hold 30x shoulder-to-overhead @ 135/95-lbs. 1-minute hang *on pull-up bar* 20x shoulder-to-overhead 1-minute L-sit hold 10x shoulder-to-overhead
In Gym
complete 10 one-minute rounds; rest exactly one minute between rounds: 6x box jump, 24/20" platform 7x burpee max dumbbell hang power clean @ 100/70-lbs.
In Gym
three rounds for time: 10x ring muscle-up 25x wall ball @ 20/14-lbs., 10/9-ft. target
In Gym
“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition
In Gym
for time: 150-ft. handstand walk --or-- 15x wall climb 800m run 150x double under 800m run
In Gym
as many rounds as possible in 15 minutes: 11x burpee box jump over, 24/20" platform 100m farmer's carry @ 110/70-lbs.
In Gym
2 hang power clean + 2 hang squat clean 1-1-1-1-1-1-1 Begin each round every 2.5 minutes.
In Gym
for time: 50x strict ring dip 50x strict sit-up 50x strict pull-up 50x single-arm push press @ 50/35-lbs. 50x single-arm overhead lunge
In Gym
four rounds; as many repetitions as possible: 1 minute: power snatch @ 135/85-lbs. 1 minute: row 1 minute: dumbbell box step-ups, 24/20" platform @ 100/70-lbs.
In Gym
as many rounds as possible in 15 minutes: 20x front squat @ 115/75-lbs. 15x burpee 12x toes-to-bar
In Gym
deadlift 2-2-2-2-2-2 Begin each round every three minutes. then, for time: run one mile
In Gym
shoulder press 2-2-2-2-2-2 Begin each round every 3 minutes. then, as many rounds as possible in nine minutes: 2-4-6-8-10… box jump, 24/20" platform push press @ 95/65-lbs.
In Gym
for time: 5-10-15-20-25 calorie row *After each set, complete 3 rope climbs and 12 wall balls @ 20/14-lbs, 10/9-ft. target.
In Gym
in teams of two, four rounds for time: 60x walking lunge 50x hang power snatch @ 75/55-lbs. 100x double under
In Gym
back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 8 per side: Bulgarian split squat @ heavy dumbbells --or-- single-leg squat 10x strict handstand pushup --or-- atomic pushup --or-- deficit strict handstand pushup
In Gym
five rounds for time: 20x pull-up 25x sit-up 30x pushup 400m run
In Gym
five rounds for time: 15x overhead squat @ 115/75-lbs. 25/20-calorie row
In Gym
deadlift 3-3-3-3-3-3-3 *Begin each round every three minutes. These are touch-and-go reps. then, for time: 100x double under 800m run 20x strict pull-up
In Gym
shoulder press 3-3-3-3-3-3 Begin each round every three minutes. bench press 3-3-3-3-3-3 Begin each round every three minutes.
In Gym
as many rounds as possible in 15 minutes: 10x burpee 10x wall ball @ 20/14-lbs., 10/9-ft. 3x bar muscle-up --or-- 5x chest-to-bar pull-up
John D.
Member since 2023
Samantha E.
Member since 2023
