May 31, 2019

A. E90sec x 8

12 DL (185/135)

10 T2B 

**E 2 RNDS- 8 up downs 

REST 3 min

B. For Time

100 ring rows

100 air squats 

C. Core Finisher:

4 ROUNDS

10 hollow rocks

10 reverse crunches

May 30, 2019

A. Strength

Squat Clean: 

Find a heavy 3 rep 

**They don't need to be touch and go. **

B. WOD

AMRAP 14

14 AKBS(53/35)

7 box jumps(24/20

14 slam balls (20/14)

May 29, 2019

A. Strength

Front Squat

4x8@ 65% of a heavy 1

** If you don't have a heavy 1, take 2-3 warm up sets to find a moderate/hard 8 rep, then work from there**

B. WOD:

3RFT

18 MB ab mat sit ups

6 power snatch (95/65)

200m run

C. Accessory:

3 x down and back banded, weighted monster walks 

**Black band is most challenging

**Red is second most-challenging

**Use anywhere between 10-25 lb DB

May 28, 2019

5:30am Velocity:

2min stations x 2 rounds (30 sec rest after each station)

A. Max Effort Row

B. AMRAP 10 ring rows + 4 burpees

C. AMRAP 10 sumo squats + 10 KBS 

D. AMRAP 10 MB russian twists + 20 plank knee taps

E. AMRAP 10 1-arm push press + 10 tuck jumps

REST 2 min 

Core Finisher:

25-15-5

hollow rocks

banded bicycles

CrossFit Class:

A. Strength:

Push Press

4x6 @ 65-70%

B. WOD:

EMOM 8

12 bar thrusters

remaining time: plank(any variation you'd like)

C. Accessory:

4x15 sec KB arm bars (each side)

**start light until y...

May 25, 2019

Saturday Partner WOD:

2:30 min stations(work 2:15/rest 15) x 4 ROUNDS

1ROUND=3 stations

Station 1: Row for cals

** 1 partner is biking (recovery pace)

Station 2: weighted box step ups (15/10)

** both partners are working at the same time

Station 3: Strict Press (45/35)

**1 partner is hanging from the rig while other is working

-REST 1 min after each round

-Score is total reps+calories

REST 3 min

CASH OUT: 3 min plank challenge

**every 20 sec switch from plank to side plank, back to plank, other side plank

May 24, 2019

A. Strength:

Floor Press

4x8 with a 2-sec pause at the bottom 

**use at least 2 warm up sets to get to your working sets**

B. WOD:

AMRAP 12

14(7R/7L) 1 arm KBS (53/35)

10 OH sit ups (25/15)

6 burpees

May 23, 2019

MURPH COUNTDOWN: 5 DAYS

5:30 am Velocity

4, Tabata-Style Rounds(30sec work: 10 sec rest- 6 rnds)

A. MB cross-body mtn climbers + row intervals 

B. Kneeling slam balls + 90 sec wall sit

C. Bench Press (95/65) + 40 squat jacks

D. Weighted alternating curtsy lunge + 30 weighted calf raises

(REST 1 min between each round)

Core Finisher:

3 ROUNDS

10 hollow body pull downs

10 windshield wipers

CrossFit Class:

A.)EMOM 25

Min 0-1: 14/12 cal bike

Min 1-2: 12R/12L 1-arm bent over KB rows (35/26)

Min 2-3: 8 OHS (95/65) **...

May 22, 2019

A. Strength

E90 sec complex x 6 

(increase every 2 rnds when possible)

1 power clean + 1 hang clean + 1 front squat + 2 jerks 

B. WOD:

3 RFT

30 plate floor press (45/35)

15 goblet squats (35/26)

30 v-ups

C. Accessory:

2x10-12 seated 1-arm DB or KB press 

**choose a weight that is challenging but doable for all reps

May 21, 2019

5:30 am Velocity

A. E90 sec(1:20/:10)

(3 rounds=18min)

i.)Squat with banded row (from rig)

ii.)4 cross body curls + 4 jump lunges(20/15)

iii.) 10 Box Toe Taps + 4 box jumps

i.)4 walking push ups + 4 plank toe taps

B.) For Time:

Bike 30 cal

30 KBS(35/26)

30 cross body mtn climbers(L+R=1)

30 (15R/15L)1- arm KB floor press(35/26)

CROSSFIT CLASS

A. Skill Work:

Pull-Ups

We will take 15 min to work on a variety of pull up progressions. 

**No matter where you are in your pull up status, there are drills we can do to s...

May 20, 2019

MURPH countdown: 7 days!!

A.) Strength:

Front squat 

5x5 @90% of your 5RM 

( found in March)

B.) WOD:

For Time:

50 WB (20/14)

50 ab mat sit ups

**every time you break:

5 pull ups

10 push ups 

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