Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday: Memorial Day Murph. 9 am and 10 am WOD
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Benchmark Wod
“Grace”
30 Power Clean and Jerks 135/95
Finisher EMOM 10:
Odd: 5 Strict HSPU, Fx: Hand Release Push ups
Even: 35 Doube Unders
Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am WOD: MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met
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Rope Climb Technique
6 Rounds For time:
200 Meter Run
3 Rope Climbs Fx: Supine Rope pulls
6 Burpees
9 Wall Ball Shots 20/14
Finisher:
50 Hollow Rocks
Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am WOD: MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met
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Back Squat
Establish a 5RM
NY: 5 x 5 (across)
AMRAP 9:
30 Double Unders
15 Kettlebell Swings 32/24, Fx: 24/16
*5 burpee penalty if you don’t go unbroken on the KBS
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am WOD: MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met
=========================
Push Jerk
Find a Heavy triple from the Floor
18:00
5 Rounds for time:
4 Ring Muscle Ups Fx: 4 Pull ups + 4 ring Dips
6 Front Squats 155/105, Fx: 115/80
8 Toes to Bar
Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am WOD: MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met
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Monday: Bench Press
Tuesday: Push Jerk
Wednesday: Back Squat
Thursday: Rope Climb Technique
Friday: “Grace”
Saturday: Front Squat
Sunday: Partner WOD
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Meathead Monday:
Monday – International Chest Day
Superset:
Bench Press: 3 x 5 (ME)
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)
Giant Set:
DB Bicep Curl 3 x 8 each side (ME)
DB Ticep Kick Back 3 x 8 (ME)
Single Arm DB/KB Row 3 x 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps
Optional finisher:
1 mile time trial
Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am Wod MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met
==========================
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Deadlift
5 x 3 @ 90-95% of 5RM
Beginners: 5 x 5 add 5-10#
18:00 Cap
AMRAP 9:
7 Thrusters 95/65, Fx: 75/55
21 Double Unders
BENCH MARK WOD
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.”
Compare: 9/10/2016
Handstand Walk Technique:
RX: 100m For time:
Fx: 50m For time
Partner WOD:
1 Working, 1 Resting:
For Time:
2K Row
50 Front Rack Lunges 115/80, Fx: 95/65
50 Toes to Bar
50 Burpee Box Jump overs 24/20
50 Deadlifts 165/115
2K Row
Push Press: 5 x 4 (ME)
16:00
“Kinda Like Regional WOD 1”
1 mile Run
Then 12 rounds of:
4 Strict Handstand Push Up, Fx: kipping HSPU
8 Chest to bar Pull Ups, Fx: Pull ps
12 Air Squats
25:00 Time Cap
Rx+: 1200 M Run *With a weighted vest 20/14 “