Mini-Murph
5 Rounds for Time
5 x Pull Ups
10 x Push Ups
15 x Air Squats
300m Run
Posts Tagged ‘metcon’
Thursday
Posted: May 15, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, hero wod, metcon, Pull-Ups, Run
1
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
Tuesday
Posted: February 18, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, KB Swings, MB Slams, metcon, Run, split jerk
Jerks: 1-1-1-1-1-1-1
WOD: 21-18-15-12-9-6-3
KB Swings (32/24)
Slams (20/15)
200m Run between rounds
Friday
Posted: January 4, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, deadlift, KB Swings, kettlebells, metcon
Deadlift: 5 x 2
4 Rounds for Time:
20 x Swings
20 x Knees to Elbows
Wednesday
Posted: January 2, 2013 by mattbrockhaus in Crossfit WodTags: crossfit, metcon, Overhead Squats, Push Press, Run, Sit Ups
Overhead Squats: 3-3-3-1-1-1
5 Rounds for Time:
5 x Push Press (60/40)
10 x Barbell Lunges
15 x Sit Ups
400m Run
Thursday
Posted: November 15, 2012 by mattbrockhaus in Crossfit WodTags: burpees, crossfit, crossfit games, hero wod, metcon
Great job today everyone on that lung scorcher!
AIRFORCE WOD
20 X Thrusters (42.5/30kg)
20 x Sumo Deadlift High Pull
20 x Push Jerk
20 x Overhead Squat
20 x Front Squat
**Every minute on the minute until completed, perform 4 burpees**
Compare to: 12/14/2011
Tuesday
Posted: November 13, 2012 by mattbrockhaus in Crossfit WodTags: crossfit, front squats, metcon
Strength:
Front Squat 3-3-3-1-1-1
WOD:
Death By…
Ball Slam & Sit Up
With a continuously running clock do one ball slam and situp the first minute, two ball slams and situps the second minute, three each the third minute…… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
