Month: May 2024

CrossFit – Wed, May 1

CrossFit – Wed, May 1
    1 MILE A DAY CHALLENGE
  Sign-up. Track 1 mile. Repeat Daily.
 How many day's in a row do you think you can run 1 mile a day? Let's find out. Last runner running wins $500! Starting May 1st join us to run 1 Mile a day. This will go until there is only 1 runner left. Because running is magic and movement is medicine. Let's take our fitness outside the gym and have some fun!
   $10 buy-in
  (all buy-ins go toward the prize)
   Sign-Up Here!

EMOM x 15 MINUTES

Practice Gymnastics Pull*

*Gymnastic Pull Options…

1-2 (Strict) Ring Muscle-Ups

3-5 (Chest to Bar) Pull-Ups

3-5 (Banded) Strict Pull-Ups

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

Gymnastics Pulling*

*Options…

2 Ring Muscle-Ups

3 Bar Muscle-Ups

4 Chest to Bar Pull-Ups

5 Kipping Pull-Ups

(Score is Rounds + Reps)

Optional Murph Prep – All
WEEK 1/ DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

CrossFit – Tue, Apr 30

CrossFit – Tue, Apr 30
    1 MILE A DAY CHALLENGE
  Sign-up. Track 1 mile. Repeat Daily.
 How many day's in a row do you think you can run 1 mile a day? Let's find out. Last runner running wins $500! Starting May 1st join us to run 1 Mile a day. This will go until there is only 1 runner left. Because running is magic and movement is medicine. Let's take our fitness outside the gym and have some fun!
   $10 buy-in
  (all buy-ins go toward the prize)
   Sign-Up Here!

3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (35/50)

200m Run

9 Deadlifts (135/185)

Rx+: 186/275

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

CrossFit – Mon, Apr 29

CrossFit – Mon, Apr 29

Bench Press (3×10*)

*Use the same Light-Mod Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

12 Knees to Elbow

18 Burpees

24 Air Squats

(Score is Rounds + Reps)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

CrossFit – Sun, Apr 28

CrossFit – Sun, Apr 28

EMOM x 25 (AMRAP – Reps)

Min 1 – 100m Sprint

Min 2 – :45 Russian KB Swing

Min 3 – 100m Sprint

Min 4 – :45 KB Goblet Box Step-Ups 20/24″

Min 5 – Rest

(Score is Total Reps)

3 SETS FOR QUALITY

10/10 KB Goblet Split Squats*

8/8 Staggered Stance KB RDL

*Option for DB Goblet Bulgarian Split Squats.

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Sat, Apr 27

CrossFit – Sat, Apr 27

EVERY 1:30 x 5 SETS* (Weight)

1 Hang Clean

+

1 Clean

+

1 Shoulder to Overhead

*Start Light-Moderate and end Moderate-Heavy.

**Option for Power or Squat.

IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 20 MINUTES

15/12 Cal Row

10 Toes to Bar

*P1 works while P2 completes Max Power Clean to Overhead. Once a full round is complete, partners switch.

(Score is Total Clean to Overhead Reps)

CrossFit – Fri, Apr 26

CrossFit – Fri, Apr 26

Overhead Squat (3×4)

*Use the same Heavy Weight for All Sets

Week 4 of 6

-OR-

Front Squat (3×4)

*Use the same Heavy Weight for All Sets

Week 4 of 6

FOR TIME (Time)

120 DB Front Squats 35/50

*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

CrossFit – Thu, Apr 25

CrossFit – Thu, Apr 25

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 25

50 Box Jumps 20/24″

40 Sit-Ups

30 Slam Balls

200m Slam Ball Run

*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.

CrossFit – Wed, Apr 24

CrossFit – Wed, Apr 24

EMOM x 6

Strict Gymnastics Pressing Option

Pressing Options…

1-3 Strict Deficit Handstand Push-Ups

2-4 Strict Handstand Push-Ups

3-5 Pike Push-Ups

3-5 Strict Seated DB Press

10 ROUNDS FOR TIME (Time)

3 Power Snatches 105/155

5 Handstand Push-Ups

7 Pull-Ups

CrossFit – Tue, Apr 23

CrossFit – Tue, Apr 23

Bench Press (3×4)

*Use the same Heavy Weight for All Sets

Week 4 of 6

AMRAP x 10 (AMRAP – Reps)

5-10-15 and so on…

Wall Balls 14/20

*Complete 35 Double Unders After Every Set

*Score is Total Wall Balls

CrossFit – Mon, Apr 22

CrossFit – Mon, Apr 22
   The gym will be  closed  Saturday, April 20th and Sunday, April 21st for a Seminar we are hosting.
  Take your fitness outdoors or spend some quality time with your family!

EMOM x 9

Min 1 – 6-8 Front Rack Alt. Lunges

Min 2 – :45 Rope Climb Practice

Min 3 – :45 EZ Bike

*Start Light and end at or slightly past workout weight.

4 ROUNDS FOR TIME (Time)

25/30 Calorie Bike

20 V-Ups

10 Front Rack Alt. Lunges 65/95

6 Strict Pull-Ups

Rx+.. 95/135 & 3 Rope Climbs