WOD

 12-10-8-6-4 95/65lbs

Overhead Squats

Toes to Bar

Run 200m between each set

 

WOD

 "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
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Rest Day

Rest Day

WOD

Complete 20 min of:
Run
Post total distance completed in 20 minutes. 

 

WOD

For time:
Run to Ft Crook and Back
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run to ASB and Back
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WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

WOD

 Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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WOD

3 rounds for time:
6 left-hand Turkish get-ups, DB
6 right-hand Turkish get-ups, DB
3 legless rope climbs, 15-ft. rope or towel pulls

Post time to comments: 

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 15 min of:

10 cal Ski Erg

10 On legged squats

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WOD

 Push press

3-3-3-3

Push Jerk

3-3-3-3

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WOD

 AMRAP IN 20 minutes of:

10 Toes to bar

15 Burpees

Post number of rounds

WOD

4 sets of:

In 3:00 Complete: 

200m Sprint  

AMRAP in Remaining time:   

6 Power Clean (115/85)  

6 Pull ups

*Rest 2:00 Between sets.

Rest Day

Rest Day

WOD

5 Rounds for time of:

200m Run

15 Kettle bell swings

7 Pull ups

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WOD

As many rounds as Possible in 12 min of:

10 Power Cleans 115/85lbs

10 Toes to Bar

10 Cal Assault Bike

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WOD

Strength Day
Deadlift
5-5-3-3-1-1
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WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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Alternate workout

For Time:
Buy in Run 400m
Then
5 Rounds for time of:
40 Squats
30 Walking Lunges
20 Push Press, Back pack, something heavy

Buy out Run 400m

WOD

 Complete as many rounds as possible in 20 min of:

10 cal Assault bike

15 Push ups

10 Cal ski erg

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 For Time:

Run 1 mile w/ 20lb vest

Complete 100 squats

50 Push ups

Run 1 mile

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WOD

 Overhead Squats
2-2-2-2-2-2-2

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Compare to: 090807

Marilou Dozois-Prevost

Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005


The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

WOD

 "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post workout and number of rounds:

WOD

 For time:
50 Medicine ball cleans, 20 pound ball
25 Pull ups
40 Medicine ball cleans, 20 pound ball
20 Pull ups
30 Medicine ball cleans, 20 pound ball
15 Pull ups
20 Medicine ball cleans, 20 pound ball
10 Pull ups
10 Medicine ball cleans, 20 pound ball
5 Pull ups
Post time to comments.

WOD

 3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
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Compare to:

Rest Day