Daily WOD

Open Gym 9:30am-11:30am

Yoga 6pm

“Murph Prep”

0-5 minutes: Run 800m

5-11 minutes: AMRAP of 5 Pull Ups/10 Push Ups/ 15 Air Squats

11-16 minutes: Run 800m

16-21 minutes: AMRAP of 4 Pull Ups/8 Push Ups/12 Air Squats

21-26 minutes: Run 800m

26-30 minutes: AMRAP of 3 Pull Ups/6 Push Ups/9 Air Squats

30-finish: Run 800m

Suggested Mobility: Foam Roll Lats, IT Band Stretch, Calf Stretch

Comments

  1. Crossfit pride says:

    Cara NC 8:00/mod wod
    Jess 35:44/3/3/3
    Cindi 34:39/3/3/3
    Matt 34:28/6+15/5/5
    Dave 36:03/3+15/2/2
    BrianM 34:10/6/6/5
    Mike 34:49wtd/5/4/5
    Justin 33:25/7+10/8+1/8

  2. Crossfit pride says:

    Kimberly 34:18/4+15/4/5
    Christa 33:40/5/4+4/4
    Holly 33:53/6/6/6
    Vicky 34:27/4/4+4/3+9
    Bill 34:34/4/4/4
    Alena 35:13/5/4+4/4+3
    Carl 35:59/2+5/2+4/3
    Cory 33:53/4+5/4/3+6

  3. Crossfit pride says:

    Robert 33:55/7/6/6+9
    Kim 35:13/6+20/6/4+12
    Jenn lots of work!
    ScottG lift
    Mel 34:38/5+12/5+9/5+9

  4. CrossFit Pride says:

    Jaime 34:10/8/7/6
    BrianW 33:24/5+3/4+2/4+3
    Cory 34:30wtd/6+15/4+5/3+15
    Kim 34:49/3+6/3/2+8
    Heidi 34:33/4+10/3+12/4
    Dominick 34:10/3+6/4+15/4+3
    Gavin 35:13/2+6/2+3/2
    Shawn 33+53/6+5/5+12/6
    JennS 33:58/4+5/4+4/4+3
    Kris 35:14/5+5/3+16/4
    Krystin 33:59/3+20/3+18/3+22
    Michele 36:15/3+12/1+10/2
    Heather 35:00/5+15/4+3/4+3
    Kyle too!

  5. Evelyn Kaiwi-Hernandez says:

    430pm
    Sammy 5/5/5 34:50rx
    Taryn 4/3+1/3+1 34:12rx
    Kelly3+15/2+2/2+3 35:41rx
    Katie 5+3/4+10/4+8 33:44rx
    Destiny 4/3/3 34:01 mod
    Mikayla 4/3/2 34:42rx
    530pm
    Gary5/4/4 34:26rx
    Louise 5/5/5 33:55rx
    Tom 4+5/4/2 35:00rx
    Rhonda 5+3/4/5 34:17rx
    Aurby Nutri. Challenge 6:08rx
    630pm
    Stas 5/5/5 33:34rx
    Brodie 4+3/4/4 33:14rx

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