Search
  • crossfitweld

05/27/2019

Updated: May 27, 2019


Attention: Today there will be only three class times...6:00am, 7:30am, and 9:00am due to our annual Memorial Day “Murph” workout.


- Please park in the front lot of MOVement Fitness to allow a running lane out of CrossFit WELD, thank you.


- If you have not signed up for a heat yet our 7:30am and 9:00am heats are full. 6:00am still has roughly 15 pull-ups stations open.


- We will not be doing a group warmup before our 7:30am or 9:00am heat. Please be ready and warmed up before your heat.


- There will be a final briefing and set-up before the workout and we will do our best to start as quickly as possible.


- You may use the back turf room and the track to warm up.


Suggested Warm Up

3 rounds

- 200m jog (on track)

- 3 of 3 position push-ups

- 6 kip swings + 3 strict pull-ups

- 5 tempo air squats + 5 jumping squats


Conditioning

“Murph“

- 1 mile run

- 100 pull-ups

- 200 push-ups

- 300 air squats

- 1 mile run

*to be performed with a 20lbs/14lbs weight vest*


NOTE: this does not have to be performed unpartitioned. You can break up the middle section such as 20 rounds of 5 pull ups, 10 push ups, 15 air squats. We will also have multiple different scaling options to meet you where you are with your fitness currently.

29 views

Recent Posts

See All

10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =

  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon