CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

400 m run or 500m row

3 rounds of:

5 pull ups

10 push ups

15 air squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half Murph (Time)

For Time:

800 Meter Run

50 Pull ups

100 Push ups

150 Squats

800 Meter Run

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run or 500m row 3 rounds of: 5 pull ups 10 push ups 15 air squatsWeightliftingE2MOM for 12 MIN: 1 Snatch High Pull + 1 Power Snatch + 1 OHS *Increase 5 lbs from last week*1 Snatch High Pull + 1 Snatch + 1 OHSMetconMetcon (Time)Partner Tuesday: 5 Rounds, "Each." 9x Snatch Grip…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 m run or 500m row 3 rounds of: 5 pull ups 10 push ups 15 air squatsWeightliftingE2MOM for 12 MIN: 1 Snatch High Pull + 1 Power Snatch + 1 OHS *Increase 5 lbs from last week*1 Snatch High Pull + 1 Snatch + 1 OHSMetconMetcon (Time)Partner Tuesday: 5 Rounds, "Each." 9x Snatch…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 m run or 500m row 3 rounds of: 5 pull ups 10 push ups 15 air squatsWeightliftingE2MOM for 12 MIN: 1 Snatch High Pull + 1 Power Snatch + 1 OHS *Increase 5 lbs from last week*1 Snatch High Pull + 1 Snatch + 1 OHSMetconMetcon (Time)Partner Tuesday: 5 Rounds, "Each." 9x Snatch…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400 m run or 500m row 3 rounds of: 5 pull ups 10 push ups 15 air squatsWeightliftingBack Squat or Front Squat 1 set of 6 reps at 77-79% of 1-RM 2 set of 5 reps @ 86-88% of 1-RMBack SquatFront SquatMetconMetcon (Time)For Time: 21,15,9,6,3 reps of: C2B pull ups *Run 200-meters after each…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400 m run or 500m row 3 rounds of: 5 pull ups 10 push ups 15 air squatsWeightliftingBack Squat or Front Squat 1 set of 6 reps at 77-79% of 1-RM 2 set of 5 reps @ 86-88% of 1-RMBack SquatFront SquatMetconMetcon (Time)For Time: 21,15,9,6,3 reps of: C2B pull ups *Run 200-meters after each…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400 m run or 500m row 3 rounds of: 5 pull ups 10 push ups 15 air squatsWeightliftingBack Squat or Front Squat 1 set of 6 reps at 77-79% of 1-RM 2 set of 5 reps @ 86-88% of 1-RMBack SquatFront SquatMetconMetcon (Time)For Time: 21,15,9,6,3 reps of: C2B pull ups *Run 200-meters after each set.*…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up5 min cardio of choice Foam roll and stretchWeightlifting5 sets - 3 position no contact muscle clean Then… 5 sets 3 position Power Clean + 1 Front Squat Then… 5 sets 3 position Full Clean…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 Minutes Cardio of choice 3 sets of 10 band walkouts 60 sec plankMetconMetcon (Time)Partner Wod: 1 Round For Time: 400-meter Run, "Together." 40 SHSPU 400-meter Run, "Together." 60 Power Clean @185/125 400-meter Run, "Together." 80 Burpees Over the Bar 400-meter Run, "Together." RX- 185/125 lbs, SHSPU at even Scaled L1 - 135/95lbs, SHSPU with…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 Minutes Cardio of choice 3 sets of 10 band walkouts 60 sec plankWeightliftingE2MOM for 12 MIN: 1 Snatch High Pull + 1 Squat Snatch + 1 OHS *Increase 5#’s from last week similar complex."1 Snatch High Pull + 1 Snatch + 1 OHSMetconMetcon (Time)3 RFT: Row/Bike/Ski 30/25 Cals 30 DB Hang Snatch 50/35 RX+-…