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22
May

Saturday 5/23

This weekend brings with it a CrossFit tradition, the Hero workout Murph! Given the fact that we haven’t been in the gym much over the last few months, all athletes are encouraged to scale/modify more than usual this year. Please take care of yourselves!”

Workout:

“Murph”

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

21
May

Friday 5/22

Warm-Up:

10 Frames of “ROW”ling

Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame. (Max of 10 per frame)

<A score of 97 meters is 3 *under* 100, so the athlete should complete 3 burpees. A score of 105 meters is 5 *over* 100, so the athlete should complete 5 burpees.>

Workout:

4 Rounds of:

400m Run (Jog)

10 Burpee Box Jump-Overs (Plank Kickback Box Step-Overs)

10 SLOW Birddogs (5 per side)

Rest 1:00 between rounds

The jog and step-overs are designed to be a modified version for athletes planning to complete Murph this weekend.

20
May

Thursday 5/21

Warm-Up:

:30 Jumping Jacks / 10 Stretchy Squats / 10 Neck+Shoulder Rolls / 10 Trunk Twists
:30 Speed Skaters / 10 Air Squats / 10 Single Leg Hops / 10 Weightless Windmills
:30 Mountain Climbers / 10 Hitch Squats / 10 PVC Passthroughs / 10 Plank Shoulder Taps

Workout:

30 Minute EMOM:
6 Rounds of-
1- 15 Squats + 10 DB/KB Hitch Squats (athletes who are looking
2- 20 Dumbbell Hop-Overs
3- :30 Single-Arm Overhead Hold (1 arm per round)
4- 10 Dumbbell Power Cleans per side
5- 10 DB/KB Side Crunch per side

19
May

Wednesday 5/20

Warm-Up:

:30 Small Jumps / 10 Inch Worm + Up-Down Dog / 10 Squat + Boot-strappers / 10 Knuckles to Toes

:30 Medium Jumps / 10 PVC Passthroughs / 10 PVC Press to Row / 10 PVC Overhead Squats (slow tempo)

:30 High Jumps / 10 1/2 V-Ups per side / 10 PVC Sumo Deadlift High-Pull / 10 Push Press + Pause (5 Single-Arm DB Push Press + Pause per arm)

Workout:

7 Minute AMRAP #1
30 Double-Unders
20 Seated Strict Press 45/35# (At-Home Version- 10 Single-Arm Seated DB Press per arm)

Rest 3 Minutes

7 Minute AMRAP #2
15 Sit-Ups
5 Pull-Ups/Ring Rows (At-Home Version- 5 Dumbbell Bent-Over Row per arm)

Rest 3 Minutes

7 Minute AMRAP #3
10 Calorie Row (At-Home Version- 20 OVC Sumo Deadlift High-Pull)
15 Overhead Squats 45/35# (PVC Overhead Squats)

Track separate score for each AMRAP

18
May

Tuesday 5/19

Warm-Up:

2 reps of each, up to 10, increasing by 2 reps each round

1- Hop in Place / Lunge (L + R = 2) / Good Mornings

2- Arm Circles / Bent-Over Row / Linked Jumps

3- PVC Leg Swings / PVC Bent-Over Row / PVC Thruster + Pause

Workout:

6 Rounds of-

3 Minute AMRAP

20 Box Jumps (At Home: Step-Ups)

15 Wall Balls (At Home: PVC/Broomstick Thrusters)

Rounds 1-3 Max Effort Clean and Jerks in remaining time

Rounds 4-6 Max Effort Burpees in remaining time

2 Minutes REST between AMRAPs

You’ll track 2 scores. The first is the combined total of reps for the three rounds of Clean and Jerk. The second is the combined total of reps for the three rounds of Burpees.

18
May

Monday 5/18

Warm-Up:

3 Minute AMRAP- 15 Jumping Jacks, 10 Squat + Stretch, 5 Inch Worm + Knee-to-Elbow

2 Minute AMRAP- 12 Lunges + Stretch, 9 Shrug + Pause, 6 Plank KIckback + Scap Push-Up

2 Minute AMRAP- 9 Hop Squats, 6 Single Leg RDLs (3/side), 3 Tuck Jumps (single reps)

Strength/Speed Work:

Every 2:00 for 8 Rounds

150m SPRINT

Track average time

Workout:

5 Rounds for Time:

15 Double KB/DB Deadlift

100ft Farmer’s Carry

15 Push-Ups

100ft Farmer’s Carry

Track final time at the end of the 5th round

(At-Home Version- Single KB/DB or Weighted Bag Deadlift/Carry)

14
May

Friday 5/15

Warm-Up:

2 Minute AMRAP- 10 Jumping Jacks, 5 Squat + Stretch

2 Minute AMRAP- 8 Lunges + Stretch, 4 Inch Worm + Stretch

2 Minute AMRAP- 6 Bent-Over Rows, 3 Burpees

3 Rounds- 3 Scap Pull-Ups + 3 Kips (3 Negatives)

Strength:

4 Rounds:

10 Strict Press + 1 second pause (At-Home – 7 Single-Arm Strict Press per arm)

10 Plank Knee to Elbow + Pause (5 per side)

Workout:

5 Rounds for Time:

150ft. Run

5 Pull-Ups/Ring Rows/Bent-Over Row (4 per side)

10 Push-Ups

15 Air Squats

Rest 1:00 between rounds

Track final time at the end of the 5th round

If you have a vest, and want to wear one during Murph, feel free to wear one!

13
May

Thursday 5/14

Warm-Up:

10 Rep Round: Single-Arm- Forward and Backwards Circles, Up-Downs, Crosses, Reach + Stretch, “Lazy” Plank Kickbacks

5 Rep Round: Heel-to-Butt, Heel-to-Face, Cossack Squats, Staggered-Stance Good Mornings, Broad Jump + High Jump

3 Rounds (with empty bar or single dumbbell): 6 Deadlifts / 4 Hang Power Snatch / 2 Push Press (behind the neck with bar, 2 per side with dumbbell) / 4 Step-Ups / 6 Sit-Ups (any variation)

Workout:

AMRAP 32 – (8 rounds of 4 movements)

1- 12 Hang Power Snatch (45/35#) / <At-Home- 6 Single-Arm Hang Snatches per arm>

2- 12 Box Step-Overs (stand all the way up at the top, both feet on the box each rep) / <At-Home- Step-Ups>

3- 12 Barbell Good Mornings / <At-Home- PVC or Broomstick Good Mornings>

4- 12 Power Sit-Ups (find a variation of these that can be done with control)

Extra Credit:

20 Alternating Turkish Get-Ups (10/side)

For FORM, not speed. Feel free to watch my “How-To Turkish Get-Up” video from a few weeks ago for step-by-step instructions!