Tuesday's WODs and Murph shirts reminder!

May 14, 2019

*** MURPH T-SHIRT REMINDER!! ***

 

HURRY HURRY HURRY!!! We want to make a special Murph shirt for our Memorial Day Murph WOD coming up on Monday May 27th. We need to try and get a count as quickly as possible for those who would like to purchase one. They are going to be $20 each and on the army green colored shirt (not the blue one as pictured). There is also going to be a back graphic with the "Murph" WOD written out and a soldier kneeling. Women's tanks will also be available. Please let us know by the end of the day tomorrow, Tuesday May 14, if you would like one and what size. Email Matt@CrossFitDimensions.com ASAP!

 

 

 

And here are your Tuesday WODs...

 

Tuesday May 14, 2019 - LAST DAY TO SUBMIT YOUR MURPH SHIRT ORDER!!

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength:

 

A) Kang Squat 2 x 10 reps with an empty barbell.

 

Notes: Start the rep by bending your legs slightly and tilting the upper body forward with the lower back completely straight. When you get to the point where your lower back is about to start rounding or if your upper body reaches a horizontal plane, begin tilting the upper body back again while squatting into the bottom position and pause for three seconds before coming up in the same way that you came down. Think of the exercise as a hybrid between a goodmorning and a back squat.

 

Demo video:

https://www.youtube.com/watch?v=QJOIjaWsfhY&feature=youtu.be

 

B) Back Squat

 

6 x 2 reps at 80% of your 1RM back squat.

 

Notes: Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in the top position between reps while keeping both the heels and toes in the ground at all times.

 

WOD:

 

3 Rounds:

10 Hang Power Snatches 65/95

20 OH Lunges 65/95

 

Directly into 2 Rounds:

27/21 Calorie Row

75 DUBs

 

Directly into 1 Round:

30 Push Press

 

 

CrossFit Endurance (6am)

 

3 Rounds:

10 Atomic Sit-ups 25/35

20 OH Lunges 25/35

 

Directly into 2 Rounds:

27/21 Calorie Row

75 DUBs

 

Directly into 1 Round:

1500m run

 

Directly into 2 Rounds:

21/15 Calorie Bike

15 Ring-suspended straight leg raises (to above 90 degrees)

 

Directly into 3 rounds:

10 Burpees

20 Mountain Climbers

 

 

 

 

 

 

 

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