Mini-Murph
5 Rounds for Time
5 x Pull Ups
10 x Push Ups
15 x Air Squats
300m Run
Posts Tagged ‘crossfit’
Thursday
Posted: May 15, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, hero wod, metcon, Pull-Ups, Run
1
Tuesday
Posted: May 13, 2013 by mattbrockhaus in Crossfit WodTags: box jumps, crossfit, crossfit games, deadlift
For Time: 21-15-9
Deadlift
Box Jump
Bar Burpees are a great way to start the day!
2013 Crossfit Games Regional Workout #5
Just a little Saturday morning Filthy Fifty!
Snatch Pulls
Power Snatch
then…
AMRAP x 8 minutes
8 x Power Snatch (50% Bodyweight)
8 x Bar Burpees
Friday
Posted: April 5, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, jerk, press, Push Press, strength day, workout
Did everyone make it out alright after running in the rain today?
Strength Day
Shoulder Press 1-1-1
Push Press 3-3-3
Jerk 5-5-5
Thursday
Posted: April 3, 2013 by mattbrockhaus in Crossfit WodTags: c2, crossfit, endurance wod, rowing, Run
For Time:
Row 10 x 20″ ON/10″ OFF
Run 1 mile
Row 8 x 20″/10″
Run .75 mile
Row 6 x 20″/10″
Run .5 mile
Row 4 x 20″/10″
Run .25 mile
Strength: Deadlift
WOD:
3 Rounds for Time:
5 x Deadlift (100/70)
10 x Push Ups
3 minute rest
3 Rounds for Time:
20 x KB DLHP (32/20)
10 x Dips
Tuesday
Posted: April 1, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, KB Swings, metcon, Pull-Ups
Rob and Drew going after the Power Cleans
For Time:
30 x Swings (24/16)
15 x Pull Ups
24 x Swings
12 x Pull Ups
18 x Swings
9 x Pull Ups
12 x Swings
6 x Pull Ups
6 x Swings
3 x Pull Ups
How is everyone doing with the Games WODs?
WOD: 2 Rounds for Time; 6min rest between
1ooom Row
30 x Hang Power Cleans (50/35)
20 x K2E
10 x Shoulder to Overhead (50/35)
Friday
Posted: February 22, 2013 by mattbrockhaus in Crossfit WodTags: Body Weight Squats, c2, chipper, crossfit, Pull-Ups, Push Ups, rowing, Sit Ups
“Frank”
For Time
500m Row
25 x Air Squats/Pull Ups/Push Ups/Sit Ups
400m Row
20 x Air Squats/Pull Ups/Push Ups/Sit Ups
300m Row
15 x Air Squats/Pull Ups/Push Ups/Sit Ups
200m Row
10 x Air Squats/Pull Ups/Push Ups/Sit Ups
100m Row
5 x Air Squats/Pull Ups/Push Ups/Sit Ups
Compare to: 5/4/2012
