WOD

Sunday 5/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

COMMUNITY WOD **MURPH PREP #11

For Time
5 Rounds of…
10 Pull-ups
15 Plate OH Lunges
20 KB Single-Arm Squat Cleans

Then…
Run 1.5 Miles

*40 minute time cap

Beg – Choose own weight | 15#/10# plate
Int – 35/26lb KB | 25#/15# plate
Adv – 55/35lb KB | 45#/25# plate

Frequency Fitness Mount Pleasant – MetCon Workout of the Day
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Saturday 5/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Every 2 min for 20 min
1 Power Clean
1 Power Clean & Jerk
1 Power Clean & Split Jerk
50m Sprint

*May increase weight as long as bar is not dropped and technique remains

B. “Grace” – For Time
30 Clean & Jerks

Beg – Choose own weight w/focus on technique
Int – 95/65lb
Adv – 135/95lb

*Cleans may be performed as power or full
*8 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. In Teams of 2
5 Minutes of Alternating Ball Slams
5 Minutes of Alternating WBS
5 Minutes of Alternating DB Step Ups
5 Minutes of Alternating Push-ups
5 Minutes of Alternating Ski Calories

*Alternate every 10 reps
*1 min rest between stations

B. 4 Minute AMRAP
– Pike Crunches
– Crossover Mtn. Climbers
– Reverse Crunches

*Perform as many reps as you can before moving on to the next exercise

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Friday 5/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Sumo Deadlift
5.5.5.5.5.

*Superset with 20 Hollow Rocks
*May increase weight as technique remains
*20 minute clock

B. 4 RFT:
XXX Double Unders
15 Sumo Deadlifts
25 ABMAT Sit-ups

Beg – Choose own weight | 160 SU
Int – 135/95 | 40 DU
Adv – 185/115 | 80 DU

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

30 Minute AMRAP
200m Run
Then 1 round of…
15 Dumbbell Snatches
30 Russian Twists (ea.)
15 HKR / T2B

400m Run
Then 2 rounds of…
15 Dumbbell Push Press
30 Hollow Rocks
15 DU’s / 30 SU’s

600m Run
2 Minutes of Max Effort WBS

*Advanced perform Double DB Snatches

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Thursday 5/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

MURPH PREP #10

“Nancy’s Aunt, Rosie”
5 RFT:
400m Run
15 OHS
10 Push-ups

Beg – Choose own weight w/focus on technique
Int – 75/55lb
Adv – 95/65lb | Single-Legged Push-ups

*25 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

MURPH PREP #10

For Time
400m Run
200m KB Farmers Carry
100 Walking Lunges
400m Run
200m KB Farmers Carry
50 Walking Lunges
400m Run
200m KB Farmers Carry
30 Walking Lunges

*If athlete finishes the above in >30 minutes, AMRAP the following:
10 Push-ups
10 Air Squats
10 Ring Rows

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Wednesday 5/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

MURPH PREP #9

25 Minute AMRAP
20 Strict Pull-ups
40 DB Strict Press
60 Air Squats
40 Deadlifts

*In Teams of 2
*Score Rounds & Reps

Beg – Choose own weight w/focus on technique
Int – 155/115lb
Adv – 225/155lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

MURPH PREP #9

Circuit A
10 WBS
20 DB Suticase Deadlift
AMRAP Push-ups

Circuit B
10 Mtn. Climbers (ea.)
20 DB OH Lunges
AMRAP Ring Rows / Pull-ups

Circuit C
Run 200m
AMRAP Burpee Box Step-ups

*Complete each circuit for 2 minute intervals / 30 second rest
*Complete the above 4x through

5 Minute Clock
Max Effort Rig Hang Hold
*15 Air Squat penalty every time you come off

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Tuesday 5/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
– 3 Front Squat
– Rest

*May increase weight as technique remains
*Bar starts from the rack

B. 20 Minute AMRAP
3 Power Cleans
4 Front Squats
5 Bar Facing Burpees

*In Teams of 2
*Partners alternate full rounds

Beg – Choose own weight w/focus on technique
Int – 75/55lb
Adv – 95/65lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

Battle Stations
A. 10 Slam Balls + 10 SB Shoulder Step-ups
B. Bike
C. 10 KB Swings + 10 ABMAT Sit-ups
D. Ski
E. 10 DB Romanian Deadlifts + 10 DB Floor Press
F. Row

*Groups of 3
*90 Seconds on : 30 Seconds off
*Complete three rounds

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Monday 5/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strength
Push Jerk (7×2)

*10 minute working clock
*Increase weight as technique remains

B. Interval Training
10 Alt. Single-Arm DB Power C&J
10 DB Box Step-overs
AMRAP Strict HSPU

*2 minutes on : 2 minutes off
*Repeat the above for 5 total rounds
*Score total # of HSPU

Beg – Choose own weight | HRPU
Int – 35/20lb | Inverted Box HSPU
Adv – 50/35lb | Strict HSPU

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. In Teams of 2
From Minutes 0-3
Alt. every 100 meters on the rower
From Minutes 3-6
AMRAP 10 DB Snatches + 10 Jumping Lunges
From Minutes 6-9
Alt. every 100 meters on the rower
From Minutes 9-12
AMRAP 10 DB Power Cleans + 10 Pop Squats
From Minute 12-15
Alt. every 100 meters on the rower
From Minutes 15-18
AMRAP 10 DB Push Press + 10 Prisoner Squats
From Minutes 18-21
Alt. every 100 meters on the rower
From Minutes 21-24
Max High Plank Hold

*All DB work is Single-Arm & is performed individually

B. Coach’s Surprise
🙂

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Sunday 5/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

2 Rounds For Time:
600m Run
100 Ball Slams
200m Run
100 Wall Ball Shots

*Once athletes have completed the above, they are to complete the following:
– 200 Russian Twists
– 100 Mountain Climbers
– 200 Flutter Kicks
– 100 ABMAT Sit-ups

*35 minute clock
*Athletes run together and alternate reps (both Pt. A & Pt. B)

Frequency Fitness Mount Pleasant – MetCon Workout of the Day
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Saturday 5/11

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

For Time
Row 400m/300m
20 Cleans
Row 600m/500m
18 Cleans
Row 800m/700m
16 Cleans
Row 1,000m/900m
14 Cleans
Row 1,200m/1,100m
12 Cleans

*In Teams of 2
*Increase weight by 10lb each round as long as technique remains
*Perscribed weights are starting weights
*Cleans may be power or full

Beg – 65/55lb
Int – 95/65lb
Adv – 135/95lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. In 15 Minutes Or Less…
3 Rounds For Time:
30 American Kettlebell Swings
30 HKR / Toes-To-Bar
600/500m Row

B. In 15 Minutes Or Less…
3 Rounds For Time:
30 Weighted Surrender Squats
30 KB Sumo DL High-Pulls
50 Slam Ball Jumping Jacks

*Score time for Pt. A + Pt. B

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Friday 5/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Every :90 for 14 minutes
– 3-5 DB left-hand Turkish get-ups
– 3-5 DB right-hand Turkish get-ups
– 3 Rope climbs, 15-ft. rope

Beg – Choose own weight | Sit-to-stands
Int – 35/25lb | Standard Rope Climb
Adv – 50/35lb | Legless

B. For Time:
21-18-15-12-9
Kettlebell Swings
Air Squats
Plate Station Push-Ups

Beg – 35/25lb
Int – 55/45lb
Adv – 70/55lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

MURPH PREP #8

A. “Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.

Hearts = Jump Squats
Diamonds = Push-ups
Spades = DB Bent Over Rows
Clubs = High Knee runners (four count if > 10)
Jokers = 1 Min Burpees

*Cards are flipped over one at a time at random.
*Score is the time it takes your class to make it through the deck!
*25 Minute Time Cap

B. For Completion
400m Fast Run

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