Monday

“Memorial Day Murph”

*Only classes are 5am/7am/9am!

A. SOLO Version:

For Time:

– 1 Mile Run

– 100 Pullups

– 200 Pushups

– 300 Air Squats

– 1 Mile Run

*May be partitioned into 20 rounds of 5/10/15

B. Partner Version:

1 Mile Run (combined, broken up into 200s or 400s)

Then:

20 Rounds (alternating full rounds)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Then:

– 1 Mile Run (combined, broken up into 200s or 400s)

 

Tuesday

“Restricted Breathing”

A. 2-3 attempts to find MAX RPM on Assault Bike and MAX wattage on Rower

B. 30 Min EMOM:

1) 30s AB @ 60-65% of max above

2) 20 Ab Mat Sit ups AFAP

3) 30s Row @ 60-65% of max above

4) 50-100’ Dball/Sand Ball Bear Hug carry (you choose the weight)

*if at any point paces fall off, take a break and resume at the next available point

 

Wednesday

“Dirty 3’s, Naughty 5’s, and Lucky 7’s”

A. 10-15 mins to practice HSPU/HS Walking

B. 7 Min AMRAP:

– 7 Power Cleans (135/95)

– 7 HSPU

Rest 5 Mins, then:

C. 5 Min AMRAP:

– 5 Squat Cleans (135/95)

– 5 S2OH (135/95)

Rest 5 Mins, then:

D. 3 Min AMRAP:

– Max Front Squats (95/65)

 

Thursday

“4 Quarters”

Complete the following with a Partner (36 mins total):

*Can start on opposite sections and flip flop if needed

A. 6 Min AMRAP

– Max Cals Row

– Max Bench Press (135/75)

Rest 4 mins, then:

B. 6 Min AMRAP:

– Max Cals AB

– Max Rope Climbs

Rest 4 mins, then:

C. 6 Min AMRAP:

– Max Cals AB

– Max DB Burpees (50/35)

Rest 4 mins, then:

D. 6 Min AMRAP:

– Max Cal Row

– Max T2B

 

Friday

” The Posterior Meltdown”

A. 24 Min AMRAP:

– 800m Run

– 40 Deadlifts (225/155)

– 200 DUs

– 40 Box Jump Overs (24/20)

B. 2 Sets:

4 Rounds (tabata)

– 20s Hollow Rocks

Rest 10s

– 20s Plank Hold

Rest 10s

 

**Rest 60s after each FULL Set

 

Saturday

  • 9am CrossFit Class

*Coaches Choce 😉

 

Sunday

  • Open Gym: 8:30am-10:30am