27
May
Virtual Workouts!!!
CrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
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Strength:
E3MOM 15
6 Each Leg Tempo Front Rack DB/KB Box Step Ups (:04 Descent)
Front rack on same side as working leg/Switch leg and front rack after all 6 reps are completed.
Conditioning:
50-40-30-20-10
Russian Kettlebell/Dumbbell Swings
Double unders
At Home WOD Stream Times | ||
Monday | CrossFit – CANCELED 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – CANCELLED | |
Tuesday | Yoga– 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HERE | |
Wednesday | CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE | |
Thursday | CrossFit – 12:00PM JOIN HERE Yoga– 5:30PM JOIN HERE | |
Friday | CrossFit – 1:30PM JOIN HERE | |
Saturday | NONE | |
Sunday | Yoga– 10:00AM JOIN HERE |
“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
or
“Partitioned Murph”
For time
Buy in: 1 mile Run
20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
1 mile Run
or
“1/2 Murph”
For time
1/2 mile Run
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
1/2 mile Run
or
“1/4 Murph”
For time
1/4 mile Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
1/4 mile Run
or
MURPH MODIFIED:
1 mile run
100 SITUPS
200 push ups
300 Squats
1mile run
As usual, feel free to partition in any way or do half murph!
Virtual Classes!
CrossFit – 10:00AM JOIN HERE
Strength:
5 Rounds
10 V-Ups or Tuck Ups
10 Romanian Deadlifts
Conditioning:
AMRAP 15
15 Box Jumps or Tuck Jumps
15 Right Arm Dumbbell/Kettlebell Snatches
15 Left Arm Dumbbell/Kettlebell Snatches
For those of you who have borrowed equipment, please see below (you will receive a more detailed email regarding time slots to return the equipment):
It may sound strict to some and not strict enough to others, but we are determined to provide a safe environment for our athletes to remain healthy and active.
Thank you for your continued patience and a BIGGER THANK YOU to all of our members who have continued to support us through this challenging time! We are very humbled by your generosity and we really appreciate it. We have been working hard and you’ll see a brand new gym when you return on May 29th!
Let’s stay positive and do this!
Virtual Classes!
CrossFit – 12:00PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE
Strength:
EMOM 15
1: AMRAP Strict Press
2: AMRAP Push Press
3: AMRAP Push Jerk
4: Rest
5: Rest
Use the same weight for all three movements. If you are using a dumbbell or kettlebell, do :30 on each arm for each of the intervals.
Conditioning:
RETEST
“Death By 30ft. Sprint”
Virtual Workouts!!!
CrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
Strength:
5 Rounds
:30 AMRAP Biceps Curls
:15 Hold at 90°
:45 Rest
:30 AMRAP Triceps Extensions
:15 Hold at 90°
:45 Rest
Conditioning:
4 Rounds
20 Jump Switch Lunges
20 Walking Lunges
5 Walking Inch Worms (No Push Up)