TUESDAY 1/16/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

Set a clock for 18 minutes:

1 minute of Squat Cleans 135/95

50 Double Unders (1min cap)

1 minute Rest

1 minute of Push Jerks

50 Double Unders (1min cap)

1 minute rest

Monday 1/15/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

Perform 6 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of toes-to-bars

Rest 30 seconds

30 seconds Burpee Box Jump overs 24/20

Rest 30 seconds

30 seconds HSPU’s (Open Standards)

Rest 1 minute

1/11/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (Time)

5 RFT:

6 Bar Facing Burpees

10 Box Step Up (weight on back 75/55)(20″/16″)

10 min cap

5 Rep Max OHS (Skill Sheet)

Find your 5 Rep Max

1/10/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

21 Min AMRAP

*Work 1 minute, Rest 1 minute

1000m Row

75 Wallballs

30 Ring Dips

-Do all movements in order, start over if you finish round 1

-100m=1Rep

1/9/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (Time)

10RFT

3 BMU or 6 C2B

12 lunges

30 DU

“The Incredible Hulk” 1/8/17

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

The Incredible Hulk (AMRAP – Rounds and Reps)

The Incredible Hulk

AMRAP in 20 minutes

5 Deadlifts (115/75 lbs)

5 Hang Power Cleans (115/75 lbs)

5 Front Squats (115/75 lbs)

5 Push Press (115/75 lbs)

5 Back Squat (115/75 lbs)

Rx= each round as an unbroken complex

SATURDAY TEAM WOD 1/6/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (Time)

Teams of 2

15 cal sprint

100 wallballs

15 cal sprint

100 strict press 45/35

15 cal sprint

100 push-ups

15 cal sprint

The cal sprint is per person on the bike

1/5/18

Announcements

Nutrition Challenge Kicks Off Jan 2nd! Sign up today!!!

Muddy Water CrossFit – CrossFit

Metcon (Calories)

20 min to accumulate as many cals as possible on rower

Every 5 min stop and complete 100 DU’s

If your rower restarts, then so does your score!