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Wednesday – 5/4/2016: Pendlay Row & AMRAP

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GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Wednesday – 5/4/2016

Strength: Pendlay Rows
4 x 5

Warm-Up, then find a weight that is challenging for 5 reps and perform all 4 sets at that weight, resting adequately between sets.

Use a braced neutral spinal position, holding your torso parallel to the floor for the entire lift. The rep should start and finish with the plates touching the floor, and the bar making contact with the lower ribs. All reps should be touch-and-go.

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MetCon
AMRAP 15

15 Push-Ups
10 Toes-To-Bar
5 Deadlifts 225/155#
10 Chest-To-Bar Pull-Ups

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Tuesday – 5/3/2016: Weightlifting & “Murph” Shirts!

Murph 2016 Shirt

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH

Tuesday – 5/3/2016

Skill: Split Jerk

Weightlifting
EMOM 10

Power Clean + Power Jerk + Split Jerk

Learn how to split jerk and practice!
Also, try to beat your weight from last week’s PC+PJ+PJ complex.

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from minute to minute based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive minutes, you must increase weight.
  • If you fail to perform the complex on two consecutive minutes, you must decrease weight, then build back up.

MetCon
9 Rounds

0:20 Row
0:40 Rest

Set the damper to 10, row as hard as possible for the ENTIRE 20 seconds, and go all out on every sprint effort. Absolutely no pacing!

Record the lowest and highest number of meters rowed.
Take a look at the video below to set up the monitor.

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Monday – 5/1/2016: Back Squats & Ring Dips

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Monday – 5/2/2016

Strength: Back Squat (Week 5 Day 1)
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Get that heavy set of 4! Enjoy a bit of tapering volume and the increased intensity!

All percentages are based on 1RM Back Squat.

MetCon
For Time

Buy in:
30 Air Squats

10-8-6-4-2
Power Cleans 155/105#
Ring Dips

Cash out:
30 Air Squats

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Sunday – 5/1/2016: Open Gym

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Sunday 5/1/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 4/30/2016: Partner WOD & Rowfest Cookout

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TODAY AT NOON: Get your row on, BBQ with friends, and have fun!
Check out the event page HERE, or click the picture above.
RSVP, BYOB, and bring a friend!

Saturday – 4/30/2016
Partner WOD

AMRAP 20

Partner A performs
5 Kettlebell Deadlifts 70/53#
5 Kettlebell Goblet Squats
5 Kettlebell Swings

while Partner B performs
10 Burpees

the both partners together
200m Run

*Partners must alternate kettlebell/burpees each round*

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Friday – 4/29/2016: Front Squats & 3 Rounds For Time

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TOMORROW AT NOON: Get your row on, BBQ with friends, and have fun!
Check out the event page HERE, or click the picture above.
RSVP, BYOB, and bring a friend!

Friday – 4/29/2016

Strength: Front Squat (Week 4 Day 2)

5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

The front squats are still 4 sets of 5 reps, but now that last set is 75% instead of the 70% it was last time. You were warned Tuesday that these would be heavier today!

Remember, all percentages are based on 1RM Back Squat.

MetCon
3 Rounds For Time

20 Box Step-Ups 24/20″
15 Feet-Elevated Ring Rows
10 Power Clean-And-Jerks 95/65#

Rx
Feet as high as rings for the Ring Rows
Unbroken Touch-And-Go on the Power Clean-And-Jerks

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Thursday – 4/28/2016: Bench Press & 21-15-9

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Come Saturday at noon to get your row on, BBQ with friends, and have fun!
Check out the event page HERE, or click the picture above.
RSVP, BYOB, and bring a friend!

Thursday – 4/28/2016

Strength: Bench Press

3-3-3-3-3

Build up to what feels like a “heavy” set of 3 reps today. It may or may not turn out to be a 3RM. Whatever the case, strive to use a heavier weight than last Wednesday, when you built to a heavy 5 reps.

MetCon
21-15-9

Handstand Push-Ups
Box Jumps Over-The-Box 30/24″

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Wednesday – 4/27/2016: Weightlifting & 14.1

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Come Saturday at noon to get your row on, BBQ with friends, and have fun!
Check out the event page HERE, or click the picture above.
RSVP, BYOB, and bring a friend!

Wednesday – 4/27/2016

Weightlifting
EMOM 10

Hang Power Snatch + Hang Power Snatch

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from minute to minute based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive minutes, you must increase weight.
  • If you fail to perform the complex on two consecutive minutes, you must decrease weight, then build back up.

MetCon
14.1

AMRAP 10

30 Double-Unders
15 Power Snatches 75/55#

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Tuesday – 4/26/2016: Back Squatting & Kettlebell Swinging

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Tuesday – 4/26/2016

Strength: Back Squat (Week 4 Day 1)
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

No, that’s not a typo… This week’s back squats are just like last week’s back squats.
Dig in and get it done!

Will the front squats be the same this week too?
(No, they will not.)

All percentages are based on 1RM Back Squat.

MetCon
AMRAP 5
200m Run, then:
2-4-6-8…
Russian Kettlebell Swings 70/53#
Abmat Sit-Ups

3:00 Rest

AMRAP 5
200m Run, then:
2-4-6-8…
Russian Kettlebell Swings 70/53#
Abmat Sit-Ups

Score each AMRAP separately.
Try to match or beat your first score in the second “round.”

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Monday – 4/25/2016: Power Jerks & Toes-To-Bars

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Monday – 4/25/2016

Weightlifting
EMOM 10

Power Clean + Power Jerk + Power Jerk

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from minute to minute based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive minutes, you must increase weight.
  • If you fail to perform the complex on two consecutive minutes, you must decrease weight, then build back up.

MetCon
2 Rounds For Time

10 Burpees
400m Run
15 Toes-To-Bar
10 Burpees
5 Toes-To-Bar

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