Open Test 2/5/18

Muddy Water CrossFit – CrossFit

Open Test (AMRAP – Reps)

20min AMRAP

50 Wall Ball (20,14#)

50 Double Unders

40 Box Jumps (24,20#)

40 Toes to Bar

30 CTB Pull-Ups

30 Burpees

20 Cleans (135/95)

20 Jerks (135/95)

10 Snatches (135/95)

10 Muscle Ups (Rings)

2/2/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

8-min Tabata:

Hang power cleans (75/55)

Squat Snatch (75/55)

*alternate movement each round

Immediately into:

10 minutes to find 3 RM Thruster

Thruster (3 Rep Max)

2/1/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

*cash membership due tomorrow (Friday 2nd) if you would like to receive the discount

12 min EMOM:

Min 1) ME TTB

Min 2) 10 Broad Jump (6’/4′)

Min 3) 10 GHD Hip Extension or 15 w/Abmat

*score is total TTB

16min EOMOM 1 C&J

16min EOMOM

1 Squat Clean and Split Jerk *start at 70% and increase weight ever 2 minutes

1/31/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Five 4-minute AMRAPs in 24 minutes

From 0:00-4:00

16 Calorie Row

16 Box Jumps (24/20 in)

1min Rest

From 5:00-9:00

16 Thrusters (75/55 lb)

16 Pull Ups

1min rest

From 10:00-14:00

16 Burpees

16 Dumbbell Snatches (50/35 lb)

1min Rest

From 15:00-19:00

16 Mountain Climbers

16 Kettlebell Swings (53/35 lb)

1min Rest

From 20:00-24:00

16 Push-Ups

16 Sit-Ups

1/30/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

4 Rounds For Time:

20 Unbroken Deadlifts 135/95

15 GHD Situps

10 Unbroken Push Press 135/95

2 Minute Rest

1/29/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Cal Row or Bike

20-18-16-14-12-10-8-6-4-2

Burpee to 45lb Plate

SATURDAY TEAM WOD 1/27/18

Muddy Water CrossFit – CrossFit

Metcon (Weight)

25 Min AMRAP

Teams of 2

6 Hang Cleans 95/65

12 Burpees over Partner

*add 10lbs every round

*If possible choose a partner that has a 1RM close to yours

*Both Athletes has to do a minimum of 1 Rep at each weight