CrossFit Insurgency Posts - TopicsExpress

The story of MURPH: Murph” is a CrossFit Hero WOD named after
The story of MURPH: Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was ...

140515 Warm up 3:00 team shuttle run 100 m (50 section) 1:00
140515 Warm up 3:00 team shuttle run 100 m (50 section) 1:00 air squats 1:00 push ups 1:00 sit-ups 6 min Double under practice. Skill work 10 m...

140502 Warm up 200 meter run 2 rounds 5- pull-ups 10-
140502 Warm up 200 meter run 2 rounds 5- pull-ups 10- sit-ups 15- air squats 200 meter run Strength 1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8...

140429 Warm up 2 rounds of :30 Jump rope :30 burpees :30
140429 Warm up 2 rounds of :30 Jump rope :30 burpees :30 air squats Strength take 3-4 sets before starting working sets 1) Back Squat: 1X8@65%, 1...

140310 Warm Up 3 Rounds 10 Wall Balls 5 C2B pull-ups
140310 Warm Up 3 Rounds 10 Wall Balls 5 C2B pull-ups Strength/Skill 1.) Every 30 Seconds for 5 minutes 5 Weighted box jumps (35lb-20 inch/18lb-20 ...