WOD: 05/26/19

The Day Before

40 minute EMOTM of:

1: Row 15/12 Calories

2: 15 Dumbbell Snatches, 50/35-lbs.

3: 15 Sit-ups

4: Rest

WOD: 05/25/19

“Switch Board”

In Teams of 3
For time:
Row 4,000 meters
*Switch athlete every 20 Pulls.
200 Wall-balls, 20/14-lbs.
*Switch athlete every 10 Wall-balls.
100 Burpees
*Switch athlete every 5 Burpees.

WOD: 05/24/19

10 minutes to establish a HEAVY complex of:
1 power clean
1 squat clean
1 front squat

3 min AMRAP:
10/7 cal row
9 power cleans, 115/75-lbs.

-rest 3 min-

3min AMRAP:
10/7 cal row
7 hang squat cleans, 115/75-lbs.

-rest 3 min-

3min AMRAP:
10/7 cal row
5 squat cleans, 115/75-lbs.

Memorial Day Monday (5/27) at 10am we will be doing the “Murph”.

This will be the only class of the day.

There will be partner and scaled options so everyone will be able to crush this WOD!

The crew chilling out after MURPH.

This coming Monday (5/27) the only class of the Day will be 10am.

And it’s the Murph!

We will have scaled and partner options so that you will all be able to crush it!

WOD: 05/23/19

“Venti”
Complete as many rounds as possible in 20 minutes of:
200m Run
20 Kettlebell Sumo Deadlift High Pull
200m Run
20 Kettlebell Swings

*with a 70/53-lb. KB

WOD: 05/22/19

EMOTM for 30 minutes:
1: Back Squat, 3 reps
2: Max Effort Plank
3: Rest

WOD: 05/21/19

Deficit Deadlift 3-3-3-3-3 reps

“The Mule”
21-15-9 reps for time of:
Deadlift, 245/165-lbs.
Burpee Pull-up

Today’s Workout was an Event at this Weekends Rogue Invitational CrossFit Sanctioned Event.

Check out this Stream from Sunday where Teams, Women, and Men take on this Workout!

WOD: 05/20/19

Push Jerk 5-3-3-1-1-1 reps

12 minute AMRAP of:
6 Handstand Push-ups
9 Toes to Bar
12 Box Jump Overs, 24”/20”

Next Monday, 5/27 at 10am will be the Murph!

WOD: 05/19/19

Almost Murph

For time:
Run 1000m
5 rounds of Cindy
Run 800m
4 rounds of Cindy
Run 600m
3 rounds of Cindy
Run 400m

Come to the Gym and help out with the Clean-up instead!

Equipment will be provided just make sure that you are wearing appropriate clothes to work!

NO SATURDAY CLASS, 5/18

PLEASE COME BY AND HELP US CLEAN UP BEHIND THE GYM!

WOD: 05/17/19

Hang Power Clean 1-1-1-1-1 reps

For Max Reps:
3:00 Muscle-ups
3:00 Alternating Pistols
3:00 Hang Power Cleans 185/135-lbs.

This Video shows a few good scales for pistols, but there are plenty more!

Your coach will give you a variety of options so that we can help progress you towards that one legged squat!