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Masters Saturday

CrossFit Murfreesboro – Master Class

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Metcon

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WOD

Saturday April 27, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

WOD

Oly Weightlifting

CrossFit Murfreesboro – Olympic Weightlifting

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Mobility

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Deltoids (Child’s pose with arms extended)

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

Ankles

Activation

3 sets:

Single Arm DB Ring Rows x 10 each arm

DB Flies x 10

Hollow Hold x 30 seconds

Warm-up

2 sets:

Burgener Warm up (one set with barbell; one set with barbells + 5-10 lbs )

Pause Position Snatch Grip Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)

Weightlifting

Muscle Snatch (5, 4, 3)

*add weight as able

Snatch Balance (5×1)

*Pause Snatch Balance (pause for 3 seconds in the bottom)

*add weight

Snatch (3,3,2,2,1,1)


Pause Snatch (pause in the bottom for 3 seconds)

Accessory

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side

WOD

Oly Weightlifting

CrossFit Murfreesboro – Olympic Weightlifting

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Mobility

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Deltoids (Child’s pose with arms extended)

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

Ankles

Activation

2 sets:

Wall Sit x 60 seconds

Tall Box Jumps x 3-5

Crossover Symmetry: I, T, Y’s x 7 each

Warm-up

C&J Barbell warmup

5 behind the neck strict presses

5 good mornings

5 elbow rotations

5 back squats

5 straight leg deadlifts

5 lunges *each leg

5 side lunges *each leg

5 muscle cleans

5 push jerks

5 split jerks

30 second warrior stretch *each side

Weightlifting

Front Squat (5, 4, 3, 2, 1)

Clean and Jerk Complex ((2+1) x 5)

Clean Deadlift + Clean

*add weight

Bench Press (5, 3, 1, 5, 3, 1, 10)

WOD

Masters Friday April 19, 2019 Good Friday

CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

Push Press (4×6)

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Metcon

The Passion WOD (Masters) (Time)

100 Singles

800M barbell carry (75/45)

100 Burpees

(Scale volume as needed)
Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race.

Gyms and FAITH RXD Chapters around the world host the Passion WOD on Easter Weekend, most of them on Good Friday.

Every year, the workout is the same:

• 100 Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back.

• 800m Barbell Carry (95/65)- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself.

• 100 Burpees- to signify him conquering death by rising again.

“He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” Isaiah 53:5

WOD

Friday April 19, 2019 Good Friday

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Push Press (4×6)

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Metcon

The Passion WOD (Time)

100 Double Unders (200 Singles)

800M barbell carry (95/65) (across the back rack like the cross)

100 Burpees
Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race.

Gyms and FAITH RXD Chapters around the world host the Passion WOD on Easter Weekend, most of them on Good Friday.

Every year, the workout is the same:

• 100 Double Unders- to remind us of the lashings he received by a whip with shards of bone and metal that ripped his back.

• 800m Barbell Carry (95/65)- to symbolize Jesus carrying his own crossbar to his execution site as he took the weight of our sin upon himself.

• 100 Burpees- to signify him conquering death by rising again.

“He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” Isaiah 53:5

WOD

Sneak Peak 4.8.2019

Monday

Back Squat

6 Reps
3 Reps
6 Reps
3 Reps
6 Reps
3 Reps

Rest 2:00 between sets.

“Tri-Sprints”

3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttles
3:00 rest between sets.

Masters

Back Squat

Rest 2:00 between sets.

“Tri-Sprints”

3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttles
3:00 rest between sets.

Tuesday

Pull up program

EMOM 10

Evens: 3-5 strict pull ups

Odds: 5-10 strict ring rows/low bar pulls

Conditioning

“Doce”

3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)


Body Armor (As time allows or on your own)

3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Wednesday

Push Press

4 Sets of 6 Repetitions

Conditioning

“Rear End”

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (155/105).

Masters

Push Press

4 Sets of 6 Repetitions


“Rear End”

AMRAP 12:
40 Jump Ropes
35 Air Squats
18/12 Calorie Assault Bike
8 Push Jerks (115/80)

Thursday

Pull Up Program

EMOM 8

3-5 Pull Up Negatives Weighted

Increase weight from last week. Negatives should aim for at least 8 seconds if possible.

Body Armor

3 Giant Sets, resting 1:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 Banded Good Mornings
32 AbMat Sit-Ups

Conditioning

“Stone Cold”

5 rounds for time

3 stone to shoulder

6 push ups

9 air squats

Friday

Deadlifts

On the 2:00 x 6 Sets:

Conditioning

“Crazy Cow”
60 DB Hang Clean and Jerks (50/35)
50 TTB
40 Thrusters (95/65) (115/80 =RX+)
30 Box Jump Overs (24″/20″)
20 Clusters (135/95) (165/110 = RX+)

Masters

Pull up program

EMOM 10

Evens: 3-5 strict pull ups

Odds: 5-10 strict ring rows/low bar pulls

Strict pull ups: If you have 3 or more strict pull ups, you can do these weighted. Make sure to build in weight in the coming weeks. If you do not have a strict pull up, use a band that provided you with the least resistance possible to complete the reps strict.

Ring rows/low bar pulls: EVERYONE does this.  Focus on keeping your core tight. No kipping these. To make it harder, elevate the feet. DO NOT let your core sag! We work push ups, but rarely train the pull. These are awesome for shoulder health. See the video posted in the group about this.

Conditioning

“Doce”

2 x AMRAP 5, resting 3:00 between:
21/18 Calorie Row
18 Power Cleans
12 BJO (24″/20″) (Step Overs)

Part #1 – 115/75
Part #2 – 95/65
Part #3 – 75/55

Body Armor (As time allows or on your own)

3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Saturday

To Be announce in WODIFY later in the week.

Sneak Peek

Oly Weightlifting

CrossFit Murfreesboro – Olympic Weightlifting

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Mobility

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Deltoids (Child’s pose with arms extended)

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

Ankles

Activation

3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Hollow Rocks x 15

Warm-up

2 sets:

Burgener Warm up (one set with barbell; one set with barbells + 5-10 lbs )

Weightlifting

Muscle Snatch ((4+4) x 3)

Strict Muscle Snatch + Vertical Jump with Barbell

Snatch Balance (3, 3, 2, 2, 1, 1, 1)

Snatch complex ((2+1) x 3, (1+1) x 3)

Two Position Pause Snatch (lift bar from ground and pause above knee and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3.

Accessory

3 sets:

Bulgarian Split Squats x 8 each leg

Pendlay rows x 10

Side Plank x 30 sec each side.

WOD

Sneak Peak 4/1/19

Programming Week of April 1!!!!

Monday
Double Fran
Masters
Triple Fran
Tuesday
Nicole plus DT
Wednesday
Heavy Grace followed by a 5K Row
Masters
Just do the reverse
Thursday
Diane and Double Helen
Friday
19.5 repeat
Masters have to do RX+
Saturday
Murph

April Fools!!!!!! If you really want to know what is going on, see all the Wods in Wodify!

Sneak Peek