206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Friday 065
formats

Friday 065

Published on August 29, 2008, by in WOD.

CrossFit: “Murph

For time:1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

CrossFit Kids: “Molly”

Super Frogs: As many rounds in twenty minutes of: Run 100 M, 7 Dumbbell Cleans,25#, 7 Pull ups

Leap Frogs: As many rounds as possible in 15 minutes of: Run 100 M, 7 Dumbbell Cleans, 15-20#, 7 Pull ups

Tree Frogs: As many rounds as possible in 12 minutes of: Run 100 M, 7 Dumbbell Cleans, 8-10#, 7 Pull ups or Beginner Pull ups

Tad Poles: As many rounds as possible in 10 minutes of: Run 50 M, 7 Dumbbell Cleans, 2-5#, 7 Beginner, Assisted or Jumping Pull ups

Connor, age 16, 195# Clean

Lt. Michael Murphy  “Medal of Honor” Rest in Peace.

http://www.navy.mil/moh/mpmurphy/