THURSDAY 8/9/18

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

WEDNESDAY 8/8/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

10 1-minute rounds of:

25 squats

odd round: Max reps of clean and jerks

even round: Max Double Unders

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

FRIDAY 8/3/18

Muddy Water CrossFit, MuddyWaterCFRetail – CrossFit

Metcon (AMRAP – Rounds and Reps)

There will be no evening Classes today Friday 8/3. Also there will be no Saturday WOD tomorrow Due to the CrossFit Games

14min AMRAP

10 bench press (155/105)

10 SDHP (155/105)

28ft walking lunges (double DB 50/35) *7 mats

THURSDAY 8/2/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

There will be no evening Classes tomorrow Friday 8/3. Due to the CrossFit Games

2 RFT

400m run

10 bar mucle ups

20 GHD sit-ups

30 DU

Deadlift

Set 1 – 3 reps @ 60%

*Set 2 – 3 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90%

“FIGHT CLUB” 8/1/18

Muddy Water CrossFit, MuddyWaterCFRetail – CrossFit

Metcon (AMRAP – Reps)

“Fight Club”

3 rounds

1:00 thrusters (95/65)

1:00 power cleans (95/65)

1:00 box jump overs (24/20)

1:00 pull-ups

1:00 cal bike

1 min rest between rounds

*fight gone bad clock

TUESDAY 7/31/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

If you would like to receive the cash membership discount please have it in the box before 9am on Thursday 8/2

2 rounds of:

10 snatches, 175/125 lb.

12 burpees over the bar

Then, 2 rounds of:

10 snatches, 115/75 lb.

12 burpees over the bar

SATURDAY TEAM WOD 7/28/18

Muddy Water CrossFit, MuddyWaterCFRetail – CrossFit

Metcon (Calories)

4 rounds each person

Partner A rows for calories while Partner B completes:

5 Deadlifts 225/155

10 TTB

15 Box Overs 30/24

20 Squats

Score is total calories