WODs: CrossFit, Strong & Sweat Fri May 17th 2019

It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!


A.) 20min.  Booty Superset section:
Back Rack Lunge
10 Reps out of the rack (L+R=2)
immediately into;
10 Hip Thrusts
Rest 90sec. After Each Set

*Advanced can use a 55lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.

B.) 15min AMRAP:
50 Cal Assault Bike or Row
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time…
12 Alt. DB Snatches 50/35
8 Toes-To-Bar

You only do the 50,40,30 section 1 time and then it’s an AMRAP of JUST the DB Snatches and TTB.
*Start the workout in waves so that everyone can bike or row. Once the first wave is off bikes and rowers load them up again and start wave 2.

Score is just rounds and reps of DB Snatches and TTB.


Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression
A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Rest 2-3 min between sets as needed to ensure optimal loading
B. DB “Lungester” – 4 sets of 6 Reps (increasing weight)
One Rep = 2 Walking Lunges (1 per leg) + 1 Thruster
***Hold DB’s at shoulder level for Lunges (same position as for Thruster)
C. Ring Plank Sprawls
6-8 Reps EMOM x 4 min
(Choose to complete on feet or knees to modulate difficulty)
D. Superset x 2 sets each:
Banded Pushdowns x 15-20 Reps
Lying DB Tricep Extensions x 10-12 reps
Rest 2 min
E. Complete One Round Every 2 Minutes
Continue until you are unable to complete the round in ONE MINUTE
(mandatory 1-min rest between rounds)
Capped at 8 Rounds (16 min total)
***Note that you should be able to achieve AT LEAST 4 Rounds, so scale down the number of reps per movement if you are struggling to do so.
8 Heavy DB Snatch (alternate arms)
8 Burpees


“The Big Sexy”

16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls

Rest 3min.

16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Close Stance DB Front Squats 50/35lb.
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 70/50s

We haven’t done this in a while 🙂

* For the “Max” sections, try and work for 40sec. so you get a little rest. And don’t go fast on the movements today. Keep form and time under tension a priority.
* On the DB front squats you only need 1 DB held vertically in front of you.

Categories: WOD

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