Wednesday’s WOD:Happy birthday, Gee and Brandi!
Category: Pull Ups
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September 5, 2016
Happy Labor Day!Monday’s WOD:
Hero WOD:
“GAZA”
5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run -
August 29, 2016
Monday’s WOD:
Hero WOD: “Bell”
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps -
August 15, 2016
Monday’s WOD:
Hero WOD:
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate -
March 28, 2016
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/
W.I.L.D. Horizons CrossFit 