3 Rounds for time of:
7 DB Thrusters 45/30#, Rx+ 55/40# MRX 35/20#
35 Double Unders
7 Burpees
35 Double Unders
7 DB Squat Cleans
35 Double Unders
We are so excited to be hosting The Murph Challenge again this year! Monday, May 25th we will offer 4 different class times for you to participate.
—6am, 7:30am, 9am & 10:30am—
Please note this does mean all other classes are cancelled. We are still requiring a reservation to attend. The Monday class times are listed as “Memorial Day Special CrossFit”. We look forward to seeing everyone there!
**Check out our cool new t-shirts and tanks available for PREORDER!
EMOM for 14 minutes: alternating DB thrusters & did 3 pull-ups + 3 bar dips
– used 50# DB for 5,4,3,2 sets; for the last 2 singles did 65 & 75
*
WOD- used 50# DB; did 7 AB cals in place of DUs
– 13:46
Strength up to 1 @ 75
WOD Rx’d
Gotta be honest, my sense of time was a little wonky by the end…somewhere around 13:00, but couldn’t say for sure.
Strength-
Squat clean thrusters- 5@50,4@50,3@50,2@60,1@60,1@60,1@65
3 single ring mu’s, and sets of 5 strict pull ups
Wod Rx-
12:51
Strength-
Squat Clean Thrusters
5@40, 4@40,3@50, 2@55,1@55, 1@55, 1@55
Wod w/ 40#
11:02
Strength up to 55#, failed 60 twice
WOD rx 11:10
Strength-
Squat clean thrusters- up to 45#
3 strict pull ups and DU work
Wod w/25# & subbed DUs for 55 singles
11:02
Park WOD
10rds for time
-6 T2B on the monkey bars
-8 incline push-ups on barrier (really close to barbell height)
-10 step ups on picnic table (right around 24”)
15:56
Few kiddo interruptions but got through it
Strength: up to 55#, At least 1 Bar MU per min
WOD: w/ 35#, 7 cal on bike,
10:54
Strength and Skills:
Odd: Squat clean thruster up to 55# DBs
Even: 5 hips to rings
Wod as rx’d
9:30
–
8 mile run
Actually got up to 60# squat clean thruster
Strength and Skills
Odd Minutes:
DB Squat Clean Thrusters
5@45, 4@50,3@55, 2@65,1@75, 1@80
Even Minutes:
1 Bar MU
Wod Rx’d
10:51
Alternating DB Squat Clean Thrusters and Ring MU’s
Min 1: 5 DB Squat Clean Thrusters @ 50# DB’s
Min 2: 3 Ring MU’s
Min 3: 4 DB Squat Clean Thrusters @ 60# DB’s
Min 4: 3 Ring MU’s
Min 5: 3 DB Squat Clean Thrusters @ 70# DB’s
Min 6: 3 Ring MU’s
Min 7: 2 DB Squat Clean Thrusters @ 80# DB’s
Min 8: 3 Ring MU’s
Min 9: 1 DB Squat Clean Thruster @ 90# DB’s
Min 10: 3 Ring MU’s
Min 11: 1 DB Squat Clean Thruster @ 90# DB’s
Min 12: 3 Ring MU’s
WOD
With 50# DB’s
DU’s unbroken
Time: 9:55
DB Sq cln thrust 5-4-3-2-1-1@15-20-25-25-30-30
Pull-ups – practiced kip
WOD w/15# DBs & single unders
11:05
Strength: 75# Glute bridge
WOD
10# KB DB Reverse Lunge Thrusts
9:13
Strength: DB SC Thrusters / Ring MU’s
5@45# / 3 RMU
4@50# / 3 RMU
3@55# / 3 RMU
2@60# / 3 RMU
1@70# / 3 RMU
1@75# / 3 RMU
WOD Rx:
(Felt the calf again so switched from dubs to cals on the bike half way through)
12:12
25-30-35-40-45-50
Alternated between 1 ring and bar mu
WOD RX 9:21
Strength
Odd: 45-55-65-75-80-90(3) squat clean dB thruster
Even: 2 bar MU
Wod rx
11:59
Strength
45,65,75,80, failed 90
Wod RX w/ 50# DB
10:11
Was able to put together come consecutive Ring MU today (a first). That’s all you need to know.
Otherwise I did squat clean thrusters like an idiot instead of squat cleans.
DB Squat clean thruster 5-4-3-2-1-1
35-40-45-50-55-60
Worked handstand walks in other minute
WOD Rx+ (40# DB)
12:40
DBs unbroken until last set of Squat Cleans (5-2)
Tabata abs
Push ups and air squats
Wod rx 9:44
Strength up to #60 with BMU
WOD RX 15:10
DB Squat Clean to 75#
5 Strict Pull Ups
WOD rx – 11:26
DB unbroken, dubs shattered.
DB squat clean 45 lb. 5 reps all rounds
Worked on bar MU
WOD Rx 12:48
Strength
DB squat clean thruster
Odd 30/35/40/45/45/50
Even Pull-ups and dips (finally got strict dips)
WOD 25# DB 11:39
Squat clean up to 70#
1 ring or bar MU
–
Wod with 45# DBs, biked for dubs
= 11:44
Sam
20#
Wod with singles and 20#
= 8 ish
Strength worked up to 55#, failed 60#
WOD Rx 30# DB
9:00
Great job Molly on your first muscle up and Jess with your first strict dip!
Had fun with 5:30 crew!!!
Strength up to 40#
WOD rx 11:41