Filthy Fifty

CrossFit Creed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row 15 Pushups 25 Situps WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20#…

CFNE

CrossFit Creed – CrossFit View Public Whiteboard Warm-up 400m Row 2 Rounds 12 BB Push Press 12 Kb Swings WOD Metcon (AMRAP – Reps) 0:00-10:00: 1 Mile Run Max Clean & Jerk (95/135) in remaining time Rest 10:00-13:00: 13:00-20:00: 800 Meter Run Max Power Snatch (65/95) in remaining time Rest 20:00-23:00: 23:00-27:00: 400 Meter Run…

Murph

CrossFit Creed – CrossFit View Public Whiteboard Warm-up 3 Rounds 200m Run 15 Wallballs WOD 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…

Calm before the Storm

CrossFit Creed – CrossFit View Public Whiteboard Warm-up Run 400m 5 Ring Rows 5 Ball Slams 5 burpees Run 200m 5 Ring Rows 5 Ball Slams 5 burpees Finish with 10 Jumping squats 10 burpees 10 pushups Skill WOD EMOM 8min even min start with zero AMRAP Power Cleans Odd Min Plank holds Fitness WOD…

It Takes Two

CrossFit Creed – CrossFit View Public Whiteboard Warm-up 500m Row 15 Burpees 20 Back Ext. 15 KB SDLHP WOD Metcon (Time) One partner working at a time… 50-40-30-20 Deadlift 155/105# GHD Hip Ext 20# Hand Release Pushups

Rally Cry

CrossFit Creed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds .5 mile Bike 10 Db Push Press 10 Db Rows, 15/25 Not everyone has to start on bike! Weightlifting Bench Press (5 x 5 @ 75%) WOD Metcon (AMRAP – Rounds and Reps) Amrap 13 min 40 Double Unders 20 Abmat Situps…

Magic Wand

CrossFit Creed – CrossFit View Public Whiteboard Warm-up 1 mile Bike 30 Situps 30 Pushups Strength Work 100 Heavy Russian Twists, 45, as many unbroken as possible 100 Back Extensions WOD Metcon (Time) 3500m Row at the 2:00, 5:00, 8:00 and 11:00 mark perform 15 Burpees 25 min time cap

Bomb Squad

CrossFit Creed – CrossFit View Public Whiteboard Warm-up 3 rounds 15 Wallballs 10 GHD Hip Ext 10 Ring Rows Strength Work Tabata Holds, alternating – 8 rounds each Chin over Bar Hollow Rock Hold WOD Metcon (Time) 21-18-15-12-9-6-3 Begin ea round with 200m Run Box Jump Overs, 20/24 Db Push Press, 30/45

Black Out

CrossFit Creed – CrossFit View Public Whiteboard Warm-up Ski 300m Anytime 20 Ball Slams 30 Situps 20 Squats Fitness WOD Tabata 8 rounds each alternating Pushups V-ups WOD Metcon (AMRAP – Rounds and Reps) Amrap 10 min 6 Power Cleans, 95/135 8 Ring Rows 10 Goblet Squats, 30/40

Chip It Up

CrossFit Creed – CrossFit View Public Whiteboard Warm-up .7k Bike, anytime 15 Ring Rows 20 Wallballs Weightlifting Back Squat (5 x 3 @ 80%) WOD Metcon (Time) 100 Double Unders 80 Kb Swings, 35/53 60 Cal, pick your poison 40 BW Deadlifts 20 C2B Pullups 10 Burpees