Workout of the Day

Improve your overall fitness & quality of life with our daily programming

The Murph Workout on Memorial Day

Monday 150525


Met Con:

Sunday 150524


Rest Day

Crossfit WOD box jumps

Saturday 150523


Met Con:

10 Rounds

5 Deadlift 275/185#

10 Burpees

20 GHD Situps

40 Double Unders

Box jumps during the daily WOD

Friday 150522


Strength:

Front Squat

5 x 3, across

Met Con:

3 Rounds-

5 Muscle Ups

10 Front Squats, 135/95 lbs.

2015-05-21 21.50.25

Rope climb at Harborside CrossFit

Thursday 150521


Strength:

EMOM x 8

1 Clean and Jerk (climbing)

Met Con:

Tabata Sets

8 Rounds

20 sec work

10 sec rest

1 min Rest between movements

T2B

Wall Balls 20/14#

Box Jumps 24/20"

KB Swings 35/24#

CrossFit chest to bar pull-ups

Wednesday 150520


Strength:

Front Squat

5x5 

Met Con:

For Time

15 OH Squats 155/105#

5 Rope Climbs

12 OH Squats

4 Rope Climbs

9 OH Squats

3 Rope Climbs

6 OH Squats

2 Rope Climbs

3 OH Squats

1 Rope Climb

*MAKE SURE TO WEAR HIGH SOCKS IF YOU HAVE THEM

16123

Tuesday 150519


Oly:

10 Rounds-

Every 90 seconds complete, 1 Hang Power clean + 1 Hang squat clean + 1 Push jerk

Start at 50% 1RM and increase weight each round

Met Con:

3 Rounds (8 min time cap)-

Row 10 kcals

10 C2B Pull ups

10 HSPU

2015-05-18 22.46.10

Sunday 150517


Rest Day

20150506_170138

 


Monday 150518


Strength:

Front Squat

5x7

Met Con:

3 Rounds

100 Double Unders

25 Thrusters 95/65#

400m Run

20150511_123306

Saturday 150516


Strength:

Back Squat

5x3

Met Con:

Teams of 2

For Time

400m Band Run

40 Synchronized Pullups

40 Partner Deadlifts 375/315/255#

40 Synchronized Burpees

40 Synchronized Wall Balls 20/14#

400m Band Run

Friday 150515


Skill:

Hang squat snatch

6 x 2

Skill:

For quality-

100 Hollow Rocks

Met Con:

3 Rounds

Row 5 x 100m, rest 30 sec. between 100m

Rest 3 minutes between rounds

20150514_130659

Thursday 150513


Strength:

Back Squat

5 x 5, across

Met Con:

25 min AMRAP

50 Box Jump Overs, 20"

40 Power Cleans, 155/105 lbs.

30 Push Jerks, 155/105 lbs.

20 Triple Unders

* Every minute, do 10 BW Squats!!!!

2015-05-13 14.48.07