2018

Memorial Day  7:00a-12:00p Open Gym 7:00a Heat 1 of Murph  8:30a Heat 2 of Murph  10:00a Heat 3 of Murph *you’re welcome to join any heat ________________ CrossFit “Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run   or   “Half Murph” For time: 800m Run 50 Pull-ups […]

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a Weightlifting 10:30a CrossFit __________________   Weightlifting Snatch Build to a heavy set of 1   Clean & Jerk Build to a heavy set of 1

CrossFit AMRAP 10:00 1-2-3-4-5-6-7-8-9-10…. Handstand Push-up Pull-up (alternate rounds with a partner)   (rest 10:00)   AMRAP 10:00 1-2-3-4-5-6-7-8-9-10…. Power Snatch 95/65 Thruster 95/65 (alternate rounds with a partner) _________________   Competitor 1 Snatch Grip Push Press 70% 1×3 75% 1×3 80% 3×3   Front Squat 70% 1×3 75% 1×3 80% 3×3   Floating Clean

Sleds 3 person relay: 10x10yd Sled Push 180/135   (800m Recovery run)   3 person relay: 10x10yd Sled Push   (800m Recovery run)   3 person relay: 10x10yd Sled Push __________________________   FitEssentials 12:00 to build to a challenging complex of: 3 DB power clean + 3 DB front squats + 3 DB push-press  

CrossFit 5 rounds for load: 2 Front Squat 2 Back Squat (no rest between exercises. rest as needed between rounds)   AMRAP 15:00 1 Candlestick Roll 2 Burpee 3 Dumbbell Power Clean 50/35 4 Wall Ball Shot 20/14 5 Candlestick Roll 6 Burpee 7 Dumbbell Power Clean 8 Wall Ball Shot  9 Candlestick Roll 10 Burpee

CrossFit For time: 1000m Row 50 Double under 30 Deadlift 275/185 _________________   Competitor 1 5 rounds for total reps: Ring Muscle-up (rest 1:00 between rounds)   3 rounds: Each exercise to failure. No rest between sets. 3-5 Weighted Chin-up 8-12 Pullover 3-5 Weighted dip *choose a load that allows for completion of prescribed rep

CrossFit Skill Rope Climb   “Tabata This!” Tabata Row (rest 1:00) Tabata Squat (rest 1:00) Tabata Pull-up (rest 1:00) Tabata Push-up (rest 1:00) Tabata Sit-up (tabata style scoring) _____________________   FitEssentials AMRAP 8:00 8 Ring Row 8 Goblet Squat 50′ Bear Crawl   (rest/walk 4:00)   AMRAP 8:00 10 Dumbbell Push Press 150m/100m Row  

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a Weightlifting 10:30a CrossFit ________________________   Weightlifting NF Snatch + Snatch Build to a moderate set of 1+1 -then- Snatch Build to a heavy set of 1   NF Clean + Clean & Jerk Build to a moderate set of 1+1 -then- Clean

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Handstad Push-up Even min: Strict Pull-up (choose reps prior to start. unbroken)   For time: 30 Ring Dip 30 Single-Arm Dumbbell Snatch (alt arms) 50/35 30 Bench Press at bwt/.66 bwt 30 Deadlift at 1.5 bwt/bwt ____________________   Competitor 1 Snatch Grip Push Press

Sleds 8 rounds for load: 40yd Sled Push (rest 1:00 between rounds) (choose a load that allows for completion of 40yd push without stopping, if you stop during a push, decrease load) ____________________   FitEssentials For load: 16-12-8 DB bench press   For load: 12-10-8 Kneeling torso row (:01 pause against torso)   Partner Workout