WOD

5.19.19 – Sunday

CROSSFIT

Rest/Make-up day

STRENGTH

See Platform Whiteboard

ENDURANCE

AMRAP 7 minutes of:
6 Pull-ups
5 Burpees
4 Hang Power Cleans, 115/75
3 Thrusters, 115/75

4 Rounds for time of:
400m run
7 Hang Squat Snatch, 60% of 1RM
3 Rope Climbs, 15 ft.

3 Rounds for time of:
20 Deadlifts, 135/95
15 Ring Dips, strict

*Rest 5 minutes between workouts.

5.18.19 – Saturday

STRENGTH 8am

See Platform Whiteboard

101/CROSSFIT 9am

In Teams of 4, Switch Every 2:30 for 10 Rounds:
Pair 1: Max Sandbag over Bar
Pair 2: AMRAP
200m Run (together)
20 Front Squat (95/65)
20 Burpees over Bar
*Score total SB reps and total rounds+reps

CROSSFIT 10am

In Teams of 2, For Time:
800m Run together
40 Power Clean (135/95)
40 Bar Facing Burpee
400m Run
30 Power Clean (155/105)
30 Bar Facing Burpees
200m Run
20 Power Clean (185/125)
20 Bar Facing Burpees
*Split Reps evenly

5.17.19 – Friday

REMINDER

Our annual “Murph” WOD and event is taking place on Saturday June 22nd. You can sign up on your PushPress account under the Events section (app or desktop). Shirts and Tanks are available for pre-order only through 6/3 only and can be found on your app, gym kiosk, or here:

Women’s Tank

T Shirt

CROSSFIT

SKILL/STRENGTH
Build to 1RM Bench Press or a heavy single for the day

METCON
In Teams of 2, For Time:
200′ DB Overhead Walking Lunge (50/35)
75 Box Jumps (24/20)
50 Toes to Bar
25 KB Goblet Squat (70/55)
10 Ring Muscle Ups
*One Athlete works at a time, split reps evenly

5.16.19 – Thursday

CROSSFIT
Rest/Make-up Day

SKILLS CLASS

SKILL
Kettlebell Swing Technique…
EMOMx9
M1: 8 KBS
M2: 10 Hollow Rocks
M3: Rest

METCON
AMRAP 8
15 KBS
100m Run
15 Sit-ups
100m Run

STRENGTH
Platform Whitebaord

5.15.19 – Wednesday

101

SKILL/STRENGTH
Gymnastics
Headstand and Handstand Technique…

METCON
4RFT:
400m Run
15 Pull-ups
25Push Ups

CROSSFIT

SKILL/STRENGTH
Gymnastics Conditioning
EMOMx10
M1: 10 HSPU
M2: 5 Strict Toes to Bar

METCON
4RFT:
400m Run
15 Pull-ups
25 Push Ups

5.14.19 – Tuesday

101

SKILL/STRENGTH
Front Squat Technique…
Build to a heavy single for the day

METCON
For Time:
65 Deadlift (225/155)
*Everytime you break perform 7 Wall Balls (20/14)

CROSSFIT

SKILL/STRENGTH
Front Squat Technique…
Build to a heavy single for the day

METCON
For Time:
65 Deadlift (225/155)
*Everytime you break perform 7 Wall Balls (20/14)

STRENGTH
See Platform Whiteboard

 

5.13.19 – Monday

Are you ready for MURPH on June 22nd? Sign up for your heat today!

8 am
9 am
10 am

101

SKILL/STRENGTH
Review Metcon movements

METCON
AMRAP 25
5 Sandbag OTS (100/75)
10 Strict Press (75/55)
20 Burpees
30/22 cal Row

CROSSFIT

SKILL/STRENGTH
N/A

METCON
AMRAP 25
5 Sandbag OTS (100/75)
10 Strict Press (75/55)
20 Burpees
30/22 cal Row

*Stagger start for SB and Ergs

5.12.19 – Sunday

CROSSFIT/101
Rest/Make-up day

ENDURANCE

5 Rounds for time of:
9 Burpees, bar-facing
6 Handstand Push-ups
3 Deadlifts, 75% of 1RM

4 Rounds for time of:
400m Run
50 Double-unders
25 Hollow rocks

3 Rounds for time of:
15 Pull-ups
15 Hang Power Snatch, 95/65

*Rest 5 minutes between workouts.

5.11.19 – Saturday

STRENGTH

See whiteboard

CROSSFIT/101 9am

Teams of 2, 7 Rounds of 3:00 Work/1:00 Rest, AMRAP:
40/34 cal Row
40 Wall Balls (20/14)
30 Burpees
30 Pull-ups
20 Dual DB Box Step Overs (24/20) (50/35)
20 Box Jumps (30/24)
*One athlete works at a time during 3min then both break during 1min rest
*Pick up where you left off each round (split reps evenly)
*Stagger start for Ergs

CROSSFIT 10 am

For Time:
7 Ring Muscle Ups
21 Burpee to target
35 Pull-ups
49 Dual DB Box Step Overs (24/20) (50/35)
35 Pull-ups
21 Burpee to target
7 Ring Muscle Ups
*CAP 25

5.10.19 – Friday

CROSSFIT

STRENGTH/SKILL
1RM Clean and Jerk or heavy single for the day

METCON
Team of 2, For Time:
42 Box Jumps (24/20)
6 Rope Climbs
42 Push Press (95/65)
30 Box Jumps (24/20)
4 Rope Climbs
30 Push Press (95/65)
18 Box Jumps (24/20)
2 Rope Climbs
18 Push Press (95/65)
*Athletes split reps evenly