Friday May 10, 2019


CrossFit Murfreesboro – WOD

View Public Whiteboard



Metcon (Time)

Barbell Conditioning

5 Rounds:

5 Deadlifts (70%)

8 Bench Press (70%)
Weight is based off of 70% of that respective movement. Two separate bars. Although we will be completing this workout with varying loads, post time to the tracker below for comparison with our teammates. Place your weights in the comments.


Metcon (AMRAP – Reps)

Rowing and HSPU

“On the 1:30” x 7 Rounds:

15/12 Calorie Row

Time Remaining – Strict HSPU
Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency. Then add the rounds together for our score for the day being max repetitions.

Scale Strict HSPU to Strict Box Pike Push Ups or Strict DB Press (Increasing weights if possible from last metcon)


Metcon (No Measure)

“Flexy Friday”

Puppy Pose – 1:00

Thread the Needle- 1:00/each

Wrist Stretches – 1:00

Couch Stretch – 1:00/each

Pigeon Pose – 1:00/each

Butterfly – 1:30

Pike – 1:00

Straddle – 1:00

Kneeling Split – 1:00