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Saturday, March 30th, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (Time)

“Swanson”

For Time, Teams of 3

150 Wall Ball Shots (20/14)

120 Pull Ups

120 Sit Ups

210 Air Squats

120 Push Ups

120 Cal Assault Bike

120 Kettle Bell Swings (53/35)

WOD

Friday, March 29th, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Body Armor

Body Armor

Not for Time:

15 Bench Press

15 Strict Pull-Ups

15 Medball Sit-Ups

12 Bench Press

12 Strict Pull-Ups

12 Medball Sit-Ups

9 Bench Press

9 Strict Pull-Ups

9 Medball Sit-Ups

Metcon

Metcon (Time)

“Dash”

1 Round:

750/600 Meter Row/Ski Erg

100 Jump ropes

50 Hang DB Clean and Jerks (Sets of 5 on each arm b
efore switching)

A short-range sprint.

If we do not have access to a Ski Erg, let’s row equal distance in meters today on the Erg.

On the dumbbell hang clean and jerks, complete a full five repetitions on a single arm, and then change. This comes out to being 5 sets of 5 on each side. And in this loading, we are looking for one that we are very confident we could move to 30 unbroken, when fresh. The aim here is not only how big are our sets, but how tight and efficient our mechanics are in the movement (which leads to faster cycling).

WOD

Friday, March 29th, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Skill

GOAT Day.

20 min to work on one goal of athlete’s choice.

Pick one to two skills to work on.

Metcon

5k Run (Time)

Max Effort 5k Run
5k run for time

(3 mile down and back + 3 laps.)

(For those not rowing due to medical conditions, Row 6000/5000)

WOD

Friday, March 22nd, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Metcon

Metcon (No Measure)

CrossFit Open 19.5

WOD

Friday, March 22nd, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (No Measure)

CrossFit Open 19.5

WOD

Saturday, March 16, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Weida Core (Time)

25 Sit Ups

100 Flutter kicks

25 Sit Ups

25 Leg Raises

25 Sit Ups

25 Hello Dolly’s

25 Sit Ups

25 Crunches

25 Sit Ups

25 Russian Twists

25 Sit-ups

25 Bicycles

25 Sit Ups

100 Flutter Kicks

Metcon

St. Patrick’s Day Tradition (Time)

100 Burpees and a Pint for time!
You may bring your own pint of whatever you choose.

WOD

Friday March 8, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

19.3

WOD

Masters Friday March 8, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Metcon

19.3

WOD

Friday, March 1st, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Metcon

Metcon (No Measure)

Open work-out 19.2

Details to be announced Thursday

Mobility

WOD