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Saturday, May 25th, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (Time)

For Time

Buy-In:

400 meter Run

Then, 5 Rounds of:

10 Lunges

10 Air Squats

10 Sit-Ups

8 Burpees

Cash-Out:

400 meter Run

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Friday, May 24th, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Gymnastics

Pull-ups (Ring Rows – 4 sets of 8 rep)

Gymnastics

Dead Hang (Time)

Dead Hang – 3 sets to failure

Score longest hold

Metcon

Metcon (AMRAP – Reps)

“Fight Club”

3 Rounds for Total Reps:

1:00 – Thrusters

1:00 – Power Cleans

1:00 – Box Jump Overs (Step-Overs Rx)

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Rx Barbell – 75/55

Rx Box – 24″/20″

CFM News

Friday, May 24th, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Body Armor

3 sets

12 barbell bent over row

12 Reverse DB lunges (6 each leg)

12 Goblet Squats

Metcon

Metcon (Time)

3 Rounds for time

20 Dumbbell Snatches (50/35)

40 Ab Mat Sit Ups

500 M Row

Metcon

Metcon (No Measure)

Flexy Friday

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

CFM News

Saturday May 18, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Body Armor

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

Metcon (Time)

“18.6 Team Series”

2 Rounds for Time with a partner:

100 calorie Row (switch every 25)

50 Handstand Push-Ups (total)

Time Cap: 20 minutes

Scaling: HSPU should be scaled to Hand Release Push ups then to push ups from knees, then to push off of wall or elevated surface.

Mobility

CFM News

Saturday May 11, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (Time)

10.4 Regionals with a twist

For Time

In Teams of 2

50 Pull-Ups

50 Wall Ball Shots (20/14 lb)

50 Kettlebell Swings (53/35) (RX+ 70/53)

50 Shoulder-to-Overheads (95/65) (Rx+ 110/95)

100 Double Unders

100 meter Tire Flips

50 Tire Jumps

100 meter Walking Lunges with Load Overhead (50/35) (Rx+ 70/50)

Tire jumps should be performed with both feet in and out as done with a box jump.

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Masters Friday May 10, 2019

CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

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. List weight in the comments

Metcon

Metcon (AMRAP – Reps)

Rowing and Push ups

“On the 1:30” x 7 Rounds:

15/12 Calorie Row

Time Remaining – Strict Push Ups

Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps of push ups. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency. The system will add the rounds together for our score for the part, being max repetitions.

Mobility

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

CFM News

Friday May 10, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

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

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)

Mobility

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

CFM News

Saturday May 4, 2019

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (AMRAP – Reps)

Sleep Walk

In Teams of 3…

“Sleep Walk” Part #1

In a 7:00 Window: 100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 50/30 Calorie Assault Bike

Time Remaining – Max Thrusters (135/95)

Score is total reps from all 3 sections.
Stimulus wise, we are looking for the following (for all three teammates):

Part #1 – A loading all three of us can overhead squat for 21+ reps unbroken, when fresh.

Part #2 – A loading all three of us can hang squat clean for 5+ reps unbroken, when fresh.

Part #3 – A loading all three of us can thruster for 9+ reps unbroken, when fresh.


CFM News

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:

6 Wall Walks

100m DB Farmers Carry (HEAVY)

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 ((5+5) x 3 sets)

Muscle Snatch + Vertical Jump with Barbell

*add weight as able

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

Pause Snatch Balance + OHS

*Pause for three seconds in the bottom

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


Two Position Pause Hang Snatch (pause 1″ off the floor and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds)

Accessory

3 sets:

Bulgarian Split Squats x 8 each leg

Strict Pull ups x 10

Side Plank x 30 sec each side.

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