WOD

Sunday, 5/27/2018

 

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

 

Holiday Schedule Reminder:

 

Tomorrow, Memorial Day, 5/28, the class schedule will be as follows:

10am: CrossFit

11am-12pm: OPEN GYM

*All other regularly scheduled classes are cancelled.

Be safe and have a wonderful holiday!

Saturday, 5/26/2018

Workout of the Day:

 

Partner “Murph”

With one partner working at a time, complete the following as fast as possible…

1 Mile Run (each partner runs 800m)

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run (each partner runs 800m)

 

 

Focus of Today’s Foundations:
  • Deadlift
  • Kettlebell Swing
  • Overhead Squat

 

Friday, 5/25/2018

Holiday Announcements:

On Saturday, May 26th, the 9am and 10am classes will be performing scaled and partner versions of the Hero WOD “Murph.” Advanced athletes will have the opportunity to perform the workout solo RX’d if given prior clearance by the Coach.

Memorial Day “Murph” is a very important time of year in CrossFit gyms across the country. It is an event in which we encourage everyone to participate! If you do not know the story behind “MURPH,” click on the link below:

Memorial Day Murph: Who? What? Why?

MEMORIAL DAY SCHEDULE:

10am: CROSSFIT

11am: OPEN GYM

*All other regularly scheduled classes are cancelled.

 

 

Strength:

Tempo Strict Press: 4 sets of 5-8 reps

  • Use 75% of 1RM and a Tempo of 40X0

 

 

Conditioning:

FOR TIME

21 Deadlifts (225/155)

50 Double Unders

15 Deadlifts

70 Double Unders

9 Deadlifts

90 Double Unders

(13min Cap)

 

Thursday, 5/24/2018

Holiday Announcements:

On Saturday, May 26th, the 9am and 10am classes will be performing scaled and partner versions of the Hero WOD “Murph.” Advanced athletes will have the opportunity to perform the workout solo RX’d if given prior clearance by the Coach.

Memorial Day “Murph” is a very important time of year in CrossFit gyms across the country. It is an event in which we encourage everyone to participate! If you do not know the story behind “MURPH,” click on the link below:

Memorial Day Murph: Who? What? Why?

MEMORIAL DAY SCHEDULE:

10am: CROSSFIT

11am: OPEN GYM

*All other regularly scheduled classes are cancelled.

 

Focus of Today’s Foundations:
  • Handstand
  • Front Squat

 

 

 

Wednesday, 5/23/2018

Holiday Announcements:

On Saturday, May 26th, the 9am and 10am classes will be performing scaled and partner versions of the Hero WOD “Murph.” Advanced athletes will have the opportunity to perform the workout solo RX’d if given prior clearance by the Coach.

Memorial Day “Murph” is a very important time of year in CrossFit gyms across the country. It is an event in which we encourage everyone to participate! If you do not know the story behind “MURPH,” click on the link below:

Memorial Day Murph: Who? What? Why?

MEMORIAL DAY SCHEDULE:

10am: CROSSFIT

11am: OPEN GYM

*All other regularly scheduled classes are cancelled.

 

 

Strength:

Find a 1 Rep Max Hang Squat Clean

 

Conditioning:

 

3 Rounds For Time

400m Run

21 TTB

12 Cleans (165/115)

(17min Cap)

 

 

 

 

 

Tuesday, 5/22/2018

Holiday Announcements:

On Saturday, May 26th, the 9am and 10am classes will be performing scaled and partner versions of the Hero WOD “Murph.” Advanced athletes will have the opportunity to perform the workout solo RX’d if given prior clearance by the Coach.

Memorial Day “Murph” is a very important time of year in CrossFit gyms across the country. It is an event in which we encourage everyone to participate! If you do not know the story behind “MURPH,” click on the link below:

Memorial Day Murph: Who? What? Why?

MEMORIAL DAY SCHEDULE:

10am: CROSSFIT

11am: OPEN GYM

*All other regularly scheduled classes are cancelled.

 

 

STRENGTH:

 

A1. Tempo Bench Press: 4 sets of 5-8 reps

  • Use 75% and a tempo of 40X0

 

A2. Tempo Bent Over Barbell Row: 4 sets of 5-8 reps

  • As Heavy As Possible with a tempo of 40X0

 

CONDITIONING: PARTNER WOD

In teams of two, complete the following with only one partner working at a time…

15min AMRAP:

Row or Bike for Max Calories

 

 

 

 

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