Month: June 2023

CrossFit – Thu, Jun 1

CrossFit – Thu, Jun 1

Deadlift (Weight)

5-5-5

*Keep weight light across all sets. This is a deload week.

Week 5 of 6 Wendler

Workout (Time)

4 Rounds:

15 Russian KB Swing 35/53

10 Toes to Bar

10 TNG Deadlift 135/185

10 Toes to Bar

15 Russian KB Swing

-Rest 1 b/t Sets-

Rx+.. 175/255

*Score is slowest set. Unbroken reps of each movement, double overhand grip the barbell.

CrossFit – Wed, May 31

CrossFit – Wed, May 31

Skill

On an 8:00 clock..

Practice one of the below options

Options:

Single Unders

Double Unders

Triple Unders

Crossovers

Workout (AMRAP – Rounds and Reps)

EMOM 18:

Min 1&2 – AMRAP of 6 Box Crawl Overs + 12 Slam Balls+ 36 Double Unders

Min 3 – :40 Static Hold

*Pick up where you left off

Static Hold Options

Plank

Wall Sit

Bar Hang

CrossFit – Tue, May 30

CrossFit – Tue, May 30

Workout (AMRAP – Rounds and Reps)

AMRAP 25:

15/20 Calorie Cardio of Choice

20 Russian Twist

15 Sit-Ups

12/15 Cardio of Choice

15 Glute Bridge-Ups

10 Step-Ups/Box Jumps 20″

CrossFit – Mon, May 29

CrossFit – Mon, May 29
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://www.crossfit.com/workout/2005/08/18#/comments

CrossFit – Sun, May 28

CrossFit – Sun, May 28
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Workout (AMRAP – Rounds and Reps)

AMRAP 30:

5:00 Cardio of Choice

200m KB Suitcase Carry (Mod-Heavy)*

20 Alt. Lateral Box Step-Overs 20″

1:00 Midline of Choice**

*Switch hands at 100m

**Midline Options:

GHDSU

Sit-Ups

Tuck-Ups

V-Ups

Russian Twists

CrossFit – Sat, May 27

CrossFit – Sat, May 27
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Strength (Weight)

5 Sets:

1 Muscle Clean +

2 Power Cleans

*Start Light and build to Moderate.

Workout (AMRAP – Reps)

4 Sets for Max Reps:

1:00 – Power Clean 95/135

1:00 – Double Unders

1:00 – Slam Balls

1:00 – Calorie Row

-Rest 1:00 b/t Sets-

*Score is Total Reps

CrossFit – Fri, May 26

CrossFit – Fri, May 26
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Push Press (Weight)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 6 Wendler

Workout (AMRAP – Rounds and Reps)

AMRAP 15:

400m Run

20 Push Press 55/75

200m Run

20 Backrack Alt. Lunge

Rx+.. Overhead Alt. Lunge

CrossFit – Thu, May 25

CrossFit – Thu, May 25
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Back Squat (Weight)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 6 Wendler

Workout (Time)

9-7-5-15-12-9

Front Squat 75/115

Bar Facing Burpee

Rx+.. 105/155

CrossFit – Wed, May 24

CrossFit – Wed, May 24
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Skill

EMOM 5:

1 Strict Pull-Up +

2 Kipping Pull-Up

*Option for Strict or Kipping C2B

-OR-

EMOM 5:

1 Strict Ring Muscle-Up +

1 Kipping Ring Muscle-Up

Week 9 of 9 Gymnastics

Workout (Time)

50 Russian KB Swing 35/53

40 V-Ups

30 Pull-Ups

40 Russian KB Swing

30 V-Ups

20 Chest to Bar Pull-Ups

30 Russian KB Swing

20 V-Ups

10 Ring Muscle-Ups

CrossFit – Tue, May 23

CrossFit – Tue, May 23
  Memorial Day Murph
  May 29th at 9:00a
 *Please sign-up via the link, not Wodify.
   Sign-Up Here
  *9:00a is the only class option on Monday.

Skill

Every 2:30 x 3 Sets:

3-5 Strict HSPU

-Immediately Into-

3-5 Kipping HSPU

EZ Bike with Time Remaining

Week 9 of 9 Gymnastics

Workout (AMRAP – Reps)

EMOM 15:

Min 1 – 10/12 Cal Bike + Max Burpees

Min 2 – 12 Box Jumps 20/24″+ Max Strict HSPU

Min 3 – :45 Plank Hold

*Score is Reps of Burpees and HSPU