Tuesday 3/1/2016

AaronCrossFit

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Happy Birthday Cody!
Today is Cody’s birthday. Cody comes to the 6:30pm class with his wife Jessica on a regular basis and he has planned out a really “nice” workout for all of us to do! As many of you know every year on Memorial Day Weekend, the CrossFit world does one of the most famous workouts we have, “Murph.” Murph is an awesome workout (1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run…with a 20# weight vest) and we always have a really awesome turnout for that. Cody’s birthday WOD is a great prep for Murph and that was also his intention. Great workout for a great guy!

SWOD
Push Press (5×3 @88%)
WOD
2016 B-Day WOD Cody Souders
Fit: 25min AMRAP
400m Run
3 rounds
5 Ring Rows/Pull Ups
10 Push Ups
15 Air Squats
Rx: 25min AMRAP
400m Run
15 Pull Ups
30 Push Ups
45 Air Squats

*partition the bodyweight movements as needed

SE: 25min AMRAP
400m Run
15 Pull Ups
30 Push Ups
45 Air Squats
w/a 20# weight vest
*partition the bodyweight movements as needed