WOD Blog
 | Mon, Apr 26 2021 |  |
| Mon Apr 26 2021 Week 2 Silverback see video | May 2021 Monthly Challenge | Mon Apr 26 2021 Silverback Primer | Mon Apr 26 2021 Back Squat Waves | Quadratic Formula |
May 2021 Monthly Challenge (No Results Tracked) The May 2021 Monthly Challenge will be MAY MURPH PREP CHALLENGE MOST ROUNDS: One round = 400 m run 4 pullups 4 pushups 12 airsquats 4 pushups The goal is to accumulate the most rounds for the month of May. All rounds must be completed at CrossFit Multiply outside of the WOD. Extra Credit: You may count 2 points per round that a vest is worn. (guys 20#/gals 14#) Use the whiteboard to track your rounds.
|
Mon Apr 26 2021 Back Squat Waves (Weight) Back Squat Waves All percentages based on 5RM Back Squat (see Mon Apr 19 for your recorded 5RM Back Squat): Wave #1 Set 1 - 7 Reps @ 65% Set 2 - 5 Reps @ 70% Set 3 - 3 Reps @ 75% Wave #2 Set 4 - 7 Reps @ 70% Set 5 - 5 Reps @ 75% Set 6 - 3 Reps @ 80% Wave #3 Set 7 - 7 Reps @ 75% Set 8 - 5 Reps @ 80% Set 9 - 3 Reps @ 85%
|
Quadratic Formula (Time) 'Quadratic Formula' 25-15-10 Box Jump Overs (24'/20') Toes To Bar Thrusters RX 95/65 55+RX 75/55 RX+ double db 55/35 RX+ 55+ double db 35/20
|