11/27/17

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 mins:

1 Mile Bike

10 Bar over Burpees

-Rest 2 minutes

AMRAP 4 mins:

500m Row

10 Abmat Situps

-Rest 2 mins

AMRAP 3 mins:

25 DUs

5 Bar over Burpees

-Rest 1 min

AMRAP 2 mins:

.5 Mile Bike

5 Abmat Situps

-Rest 1 min

AMRAP 1 min:

ME DUs

11/24/17

Muddy Water CrossFit – CrossFit

 

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Annie Got Wrecked

Muddy Water CrossFit – CrossFit

 

Metcon (Time)

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

TUESDAY 11/7/17

Tabata
Hollow Rocks
Handstand Hold
Calorie Row
Front Elbow Plank
*awesome planker? alternate 1-arm planks each interval. Reach one arm straight in front of you.

MONDAY 11/6/17

You should be able to sign up for Wodify starting Sunday the 5th. If you have any issues just show up to class and we can try to fix it while your here.

Not For Time:
12-10-8-6-4-2
Backsquat (from rig) (185/135)
Floor Press (135/95)
Deadlift 225/155)

FRIDAY 11/3/17

20 Min AMRAP
Teams of 3
Partner 1 – Row 20 cal
Partner 2 – Bike 20 cal
Partner 3 – 50 DU
Rotate only after all partners have finished – goal is max rounds/reps per team

THURSDAY 11/2/17

Every 2 minutes for 16 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%
*Set 8 – 1 rep @ 90%

WOD:
5 Rounds for time of:
10 HSPU 45/25
1 Rope Climb, 15 ft.
2 Squat Snatch 135/95