WOD

Tue, Apr 14 2020

Sat, Jul 4, 2020 at 10:00am MURPH

Mon, May 31, 2021 at 10:00am 'Murph'

Sat, Oct 16, 2021 at 9:00am Festivus Games Event Prep

Sat, May 14, 2022 at 9:00am Husky Hustle 5k - GET REGISTERED

Mon, May 23, 2022 at 4:00pm CrossFit.com Programming Begins

Most Recent Benchmark:
Snatch 1RM on Dec 4, 2025 (68 days ago)

4 R-EFT Burpees and Mountain Climbers

AMRAP 16-Box Step-ups-Push Press-Dubs

Other Results

4 R-EFT Burpees and Mountain Climbers

(Time, Int)
4 rounds, each round for time, of:
10 Burpees
50 Mountain Climbers
10 Burpees

Rest 1:30 between each round.
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Rx2 Scaling Options:

Mountain Climbers => Plank Shoulder Taps
10/50/10 Reps => 5/25/5 Reps
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3 Things:
- INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio. If you find yourself taking longer than that, consider the scaled reps option.

- CONSISTENCY. Like the run intervals on Saturday, we’re looking for consistency across rounds. So, yes, go hard. But also go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.

- Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!

1^st	5:47????? Rx	Jessica K Tue, Apr 14, 2020
2^nd	05:50 Rx	DeAnna Tue, Apr 14, 2020
3^rd	5:52 Rx	Jennifer C Tue, Apr 14, 2020
1^st	04:28 Rx	Wesley Tue, Apr 14, 2020
2^nd	7:48 Int	Brian B Tue, Apr 14, 2020

Wesley	04:28 Rx	01:07 / 01:03 / 01:05 / 01:13
DeAnna	05:50 Rx	01:30 / 01:25 / 01:30 / 01:25
Ryan D	N/A Int
Adam vanvalkenburgh	05:10 Rx	01:20-01:28-01:30-01:32
Jessica K	5:47????? Rx	1:17, 1:10, 1:35, 1:45
Brian B	7:48 Int	1:40/1:50/2:07/2:11. Did only 5 burpees in the 3rd part of last 3 rounds. Did 15 more burpees after
Jennifer C	5:52 Rx	1:19 / 1:27 / 1:32 / 1:34