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5/30/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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2015 Scavenger Hunt WOD (Time)

TBA

5/29/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Turkish Get Up (3×2 (each side))

*Scale to half get up

Reverse Crunch (3×15)

Death by Push Pull (AMRAP – Reps)

EMOM

7 thrusters (95/65lb)

5 chest to bar pull ups

Rx

9 Thrusters (95lb/65lb)

7 Chest to bar pull ups

Rx+

*Goal is a Minimum of 6 rds everyone needs to complete, if you complete less than 6, it turns into an 8 min AMRAP and you still score total reps

5/28/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Tire Flip (No Measure)

Skill and movement focus (10 min)

Front Squat (7×4 80-85% 1RM across)

1000m Row (Time)

Max Effort 1000m Row

5/27/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Single Arm DB row (4×12 each arm (build))

Landmine Press (4×8 each arm (build))

Chaser (AMRAP – Reps)

12 min AMRAP

15 toe to bar

10 box jump (24/20in)

5 Ground to OH (115/75lb)

5/26/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Deadlift (6×2 @80-90% 1RM across (build from 4/28))

After Party (Time)

3 rft

50 DUs

25 KBS (53/35 american Rx)

20 burpees

16 min cap

5/25/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here