Crossfit Affliction » “Memorial Day WOD”

“Memorial Day WOD”

Warm Up

Mobility

Workout of the Day (WOD)

10am Only!!!!!!!!!!!!

Choose one of the following or Open Gym till 1130am

WOD#1

“Murph”

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

WOD#2

“1/2 Murph”

Run 1/2 Mile

50 Pull Ups

100 Push Ups

150 Air Squats

Run 1/2 Mile

WOD#3 (Regionals Standards)

100 Pull-ups
100 Kettlebell swings (24/16kg)
100 Double-unders
100 Overhead squats (95/65lbs)

Take your pick out of the above 3 workouts or just come in and practice skill movements between 10am and 1130am.

Filed under: Main

Jake, on May 31st, 2011 at 2:22 am :

Did regional wod and still can’t straighten my arms!
G, on May 31st, 2011 at 3:46 am :

45:11? Murph Rx
A pitiful Murph but thank you for opening the gym today, you guys are the best.
Steven B, on May 31st, 2011 at 4:47 am :

did regional wod and capped it at 25 minutes. I got up to 13 OH Squats. Not a good showing today but my hip issues are a huge factor.