TUESDAY 7/17/18

Muddy Water CrossFit, MuddyWaterCFRetail – CrossFit

Metcon (AMRAP – Reps)

7 1-minute rounds of:

10 lateral burpees over the bar

Max reps of power snatches 95/65

Rest 2 minutes between rounds.

Scale: Do not work past 45 seconds

“JT” 7/16/18

Muddy Water CrossFit, MuddyWaterCFRetail – CrossFit

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

FRIDAY 7/13/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

No Saturday WOD tomorrow!!!! Due to a competition

16 min EMOM

1: Max Jumping Lunges

2: Max Sit-ups

3: Max Push-ups

4: Max Pull-ups

*work for 40 secs, rest 20 sec each min

THURSDAY 7/12/18

Muddy Water CrossFit – CrossFit

Front Squat (7 sets)

Every 2 minutes for 14 min

Front Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 70%

*Set 4 – 3 rep @ 75%

*Set 5 – 2 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

Log Weight used for % work

Metcon (Time)

There will be no trainer for the 3 and 4 class, but the door will be unlocked

Every 4 min for 3 sets

200m run

20 wallballs 20/14

WEDNESDAY 7/11/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

Every 3 min for 18 min

10 Hang power cleans (115/80)

10 TTB

10 Jerks

10 Bar Facing burpees

*Last round for time

MONDAY 7/9/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

12 min AMRAP:

5 Power Snatches (105/75)

1 Deadlift (265/185)

5 Power Snatches

2 Deadlifts

5 Power Snatches

3 Deadlifts…

Saturday Team WOD 7/7/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

Teams of 2:

For Time: (17min Cap)

100 Deadlifts (135, 95#)

80 Hang Power Cleans (135, 95#)

60 Front Squats (135, 95#)

40 Jerks (135, 95#)

20 Thrusters (135, 95#)

One athlete works at a time. Every minute on the minute, stop where you are and both athletes complete 5 burpees.

“GRFF” 7/6/18

Muddy Water CrossFit – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here