by admin | May 25, 2020 | WOD Blog
Some EquipmentA.Three sets of:Romanian Deadlift x 6-8 reps @ 3011Rest 60 secondsTurkish Get-Ups x 2 reps each armRest 60 secondsJump Rope Practice or Mountain Climbers x 60 secondsRest 60 secondsB.For time:30 Calorie Row 30 Burpees30 Goblet Alternating Cossack... by admin | May 24, 2020 | WOD Blog
Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and... by admin | May 23, 2020 | WOD Blog
Some EquipmentA.Four sets of:Front Squat or Goblet Squat x 8-10 reps @ 32X1Rest 45 secondsPlank to Elbows x 6-8 repsRest 45 secondsAlternating Dumbbell Rows x 6-8 reps @ 2110Rest 45 secondsB.Against a 5 minute running clock, complete:400 Meter Run or 500 Meter Row50... by admin | May 22, 2020 | WOD Blog
Some EquipmentA.Seven rounds for time of:100 Meter Run8 Alternating Single-Arm Dumbbell Devil’s Press12 Alternating Reverse Lunges with Goblet HoldRest 60 secondsRest 60 seconds, and then…For time:300 Meter Run24 Alternating Single-Arm Dumbbell Devil’s Press36... by admin | May 21, 2020 | WOD Blog
Some EquipmentA.Five sets for max reps of:45 seconds of L-Seated Dumbbell PressesRest 45 seconds45 seconds of Alternating Cossack SquatsRest 45 secondsB.Complete as many rounds and reps as possible in 15 minutes of:10 Left-Arm Dumbbell Push Presses10 Right-Arm... by admin | May 20, 2020 | WOD Blog
Some EquipmentA.Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Russian Kettlebell Swings x 30 repsStation 2 – Ab-Wheel Rollouts x 10 reps @ 3111Station 3 – Side Plank x 45 seconds each sideB.For time:50 Calories of Rowing or 400 Meter Run40 Dumbbell... 
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