Tag

run
Warmup 50 m run5 air squats50 m high skips6 lunges50 m high knees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Front squat – 3 sets of 10 reps WOD 21-15-9: Front Squat (135/95)Kettlebell Swings (70/53)400 Meter Run
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansSide ShuffleHigh KneesButt KickersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Backsquat – 5 rounds of 3 reps WOD 4 Rounds for time 400 Meter Run50 Air Squats
Warmup Row 400mLine DrillsQuad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Side Shuffle High Knees Butt Kickers Strength Backsquat – 3 sets of 10 WOD AMRAP 18 200 Meter Run 16 Calorie Row 12 Pull-Ups 8 Alternating Dumbbell Snatches (35)
This is a post-Murph recovery WOD, curated from Molon Labe Crossfit. My quads and triceps are tender, so I wanted a WOD that took it easy on those two muscle groups. Today we’ll do two WODs. The first WOD is your warmup. It’s 3 rounds, not for time. Just get it done and get warm....
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, the CrossFit community often does the Murph workout on Memorial Day. We do this to honor our military and all the fallen heroes on this sacred day. WOD “Murph”For time: 1 mile Run 100 Pull-ups 200...
Warmup Round 1: 50ft. Run 5 Air Squats 50ft. Run Back Round 2: 50ft. High knees 3 Burpees 50ft. High knees Back Round 3: 50ft. Butt kickers 5 Push-ups 50ft. Butt kickers Back Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Power...
Warmup Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats...