Saturday May 25th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

200m Run

Devil Press 45/30s

Goes like this…

200m Run + 10 Devil Press

200m Run + 9 Devil Press

200m Run + 8 Devil Press

… All the way to 1 🙂

Friday May 24th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

Metcon (AMRAP – Reps)

EMOM x 20min.

Min. 1) Max DB Floor Press 45/25s+

Min. 2) Max Pull-Ups

Min. 3) Max Double Unders

Min. 4) Rest

*If you can, do strict pull-ups

If you ever see a (+) sign it just means whatever you can handle. Some of you can prob use 70s on these, so I just try to shoot for the mid-ground number.

Thursday May 23rd 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

Metcon (Time)

10 Rounds For Time:

10 Front Squats 70/50lb DB

10 Toes-To-Bar

Front Squats are holding (1) DB vertically in your hands, palming the top of the DB.

 

Keep your feet TOGETHER. No space in between your feet.

Metcon

Metcon (No Measure)

For Quality Not Time:

100 Single Leg RDLs with 50/35lb DB+

*Every 20 reps complete 20 Sit-Ups

On these RDLs, keep the leg your working “relatively straight” and slowly try to ouch the ground or as close you can get. Once you feel the hamstring stretch, you can come back up. Complete 10 on each side before switching. Once you get 10 on each side, compete your 20 sit-ups.

Wed May 22nd 2019 WODs: CrossFit, Strong & Sweat


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!
No yoga class this Saturday, join us tomorrow morning instead at 8am for CrossFlow Yoga!
Shoulder Pain Workshop Wed June 5th 6:45-7:45 in the back room. Sign up by clicking the photo.

 

 

 

 

 

 

 

 

 

 

 

 

CrossFit:

A.) 4min AMRAP:
Row 500m “buy in” on the odd rounds
Run 400m “buy in” on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110

If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
B.) Extra Credit, BUT… I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.

4 Rounds:
200m Single Arm Farmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way
or

2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups

Strong:
Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – 5 x 3
First 3 sets build progressively, then 2 sets of 3 reps at same challenging weight
B. Single-Leg Squat standing on edge of box
3 sets of 6-8 reps per leg, increasing weight each set
Rest as needed to ensure quality movement
https://www.youtube.com/watch?v=ihWeFee_IE4
C. 3 Rounds
Build in weight each set to challenging set
12 Front-Rack Walking Lunges (6 per leg, alternating)
12 Front Squats (same weight)
Rest 2-3 min
D. Banded Hamstring Curls – https://www.youtube.com/watch?v=01lZBLGvT8Y
(notice elevation of knees on abmat to increase Range of Motion)
3 x 15-20 reps (with 1-sec pause/squeeze at contraction)
+ Superset the FINAL SET ONLY with Weighted Hip Extensions x 12-15 reps
E. One Round:
20/15 Cal Assault Bike (male/female)
20 DB Thrusters (unbroken)
20/15 Cal Row (male/female)
20 Wall-Balls (unbroken)
Sweat:
(0-10min.)
1 mile Bike
50 Alt. DB Snatch 50/35lb.

(10-20min.)
2 Rounds:
400m Run
25 Pull-ups

(20-30min.)
1 mile Bike
50 Alt. DB Snatch 50/35lb.

(30-40min.)
2 Rounds:
400m Run
25 Pull-ups

Wednesday May 22nd 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

Metcon (AMRAP – Rounds and Reps)

EMOM until you fail…

Odd Minute: 12 Burpees

Even Minute: 7 DB Push Press or Jerk

 

*Every Round you go up 1 rep on the Press or Jerks

*Weight is 50/35s

*Advanced is 70/50s but start at 5 reps

Goes like this…

 

Round 1:

Odd Minute: 12 Burpees

Even Minute: 7 DB Push Press or Jerk

Round 2:

Odd Minute: 12 Burpees

Even Minute: 8 DB Push Press or Jerk

Round 3:

Odd Minute: 12 Burpees

Even Minute: 9 DB Push Press or Jerk

… And So on until you can no longer finish your number. Should be able to get to 12-15 Range? Maybe more? Rx+ is obviously a lot harder.

Tuesday May 21st 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

Metcon (Time)

For Time:
100 Alt. DB Snatches 50/35lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders

Metcon (Time)
Rest as needed before this piece…

Tabata DB Russian Twists (35/20lb)

20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.

Monday May 20th 2019


The Daily D:

Metcon (No Measure)
“SUPER Chief”

3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups

Rest 1 minute after each round.
Start where you left off on the previous round for each AMRAP.

Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.

If 36min. is too long today, make each round 2 rounds instead of 3! Stole this one from Sweat this week. Looks too fun not share for you daily D peeps!

Sunday May 19th 2019


Sunday Funday:

Metcon (AMRAP – Rounds)

DEATH BY 10 Meter Sprints

Complete (1) 10m Sprint in 1 minute… Then on the next minute complete 2 sprints… Then 3… And so on…

Every minute add one more 10m sprint until cant complete required amount.

I want to say the highest score I’ve seen is minute 12. Can you make it there?

Saturday May 18th 2019


The Daily D:

Metcon (Time)
“Nancy + The Daily D”

5 Rounds for Time:
15 Single Arm DB OHS 50/35 (Switch sides whenever)
400m Run

*If you lack the mobility to complete the DB Overhead squat, you may do overhead lunges instead. Most people who can’t do the overhead quat can do the lunge so don’t get bummed if you can’t do it! Something to work on though 🙂

*If you’re advanced in this movement, you can try a 70/50lb.

Friday May 17th 2019


The Daily D:

Metcon (No Measure)
For Time:
21-15-9
DB Power Cleans 45/30s
Handstand Push-Ups

Rest 2min.

For Time:
9-15-21
DB Push Press 45/30s
Burpees

Accessory Work: (20/15+)
5 Rounds:
40sec. of Alt. DB Bicep Curls
20sec. Rest
40sec. of Max DB Skull Crushers
20sec. Rest
40sec. of a Plank Hold on your hands
20sec. Rest