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