Monday’s WOD:Hero WOD:
“Luke”
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Saturday’s WOD:Murph Tribute WOD
Coach Jake will be running classes at 9am and 10am. This workout had the potential to take a very long time to compete. Plan on showing up on time, warming up quickly, and starting the workout within the first 10-15mins of class. The class times will over lap! 9am will be finishing the workout when 10am athletes show up and wave start into their workout. This workout is plenty hard without a weight vest, but if you like to bring a backpack to load up with weight, you may do so as vests are limited. It is also recommend that you tackle this work outs in 20 rounds of “Cindy” (5 Pull ups, 10 Push Ups, 15 Air Squats) between your mile runs. Make sure you take care of your hands as well! Murph day hand tips are VERY common! Shave your callouses or make sure to bring yourself plenty of tape so you can wrap your paws if hot spots develop. Enjoy the workout, and enjoy the weekend. There is no 11am open gym on Saturday, no Open Gym on Sunday, and NO CLASSES on Monday! Happy early Memorial Day!
http://themurphchallenge.com/the-workout/
Monday’s WOD:
“TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
Monday’s WOD:
Hero WOD:
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
Monday’s WOD:
https://www.crossfit.com/workout/2015/12/26#/comments
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
W.I.L.D. Horizons CrossFit 