May 2020

Home Workout 3 rounds for time:400m Run 30 Commando30 Sit-up__________________________ CrossFit For load:Standing Press 4-4-4-4(make consistent increases) 10 rounds for time:3 Handstand Push-Up6 Deadlift 225/155 12 Pull-Up24 Double-Under___________________________ Competitor Snatch Build to a heavy set of 3 (T&G)85% of heavy set: 3×3 (T&G)Back Squat 55% 1×860% 1×8 65% 1×8 8 rounds:60yd Sled Pull Shuttle 90/45200m […]

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Tempo Pec Deck (:04 ecc)8-12 Decline Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Tempo Rear Delt Fly (:04 ecc)8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Tempo Lateral Raise (:04 ecc)8-12 Upright

Home Workout 2 rounds for time:30 Burpee20 Steps Walking Lunge (each leg)50 Sit-up30 Push-up20 Squat Jump50 Flutter Kick (each leg)20 Star Jump10 Diamond Push-up50 Superman10 Hindu Push-up30 Russian Twist (over and back)____________________________________ CrossFit For load:Bench Press 6-6-6-6(make consistent increases) For time:400m Run 15 Back Squat 185/125 400m Run 12 Back Squat 400m Run 9 Back

Home Workout Static Holds1:00 Wall Sit1:00 Plank Hold 1:00 Superman Hold (rest 1:00) For total reps:AMRAP 5:00: Push-up AMRAP 5:00: Sit-up AMRAP 5:00: Air Squat (rest 1:00)Static Holds1:00 Superman Hold 1:00 Plank Hold 1:00 Wall Sit______________________________ Upper Body Bench Press 5-5-5-5-5(make consistent increases) Weighted Chin-up 3-3-3-3-3(make consistent increases)3 rounds:No rest between exercises.8-12 Wide Chest 8-12

Home Workout 8 rounds: 40yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 6 rounds: 60yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 4 rounds:80yd Shuttle Run (alternate shuttles with a partner) *A shuttle run is out and back.For a 40yd shuttle, place a cone at 20yd.For a 60yd shuttle,

Home Workout AMRAP 20:0020 Pike Push-up 30 Star Jump 20 Kick Sit (each side) 30 Superman 20 Push-up 30 Jumping Jack20 V-up_______________________ CrossFit For load:Standing Press 6-6-6-6(make consistent increases) “Annie”For time:50-40-30-20-10Double Under Sit-up________________________ Competitor For reps::30 Bench Press 135/95:30 Rest :30 Standing Press 95/65:30 Rest :30 Weighted Dip 45/25 3 rounds:3:00 to complete.250m Row Bench

Memorial Day “Murph”Heats of 12 6:00a Heat 17:00a Heat 28:00a Heat 39:00a Heat 4 *Please RSVP on the Mindbody Schedule or use the Mindbody Ap. Registration Link_________________________ Home Workout 4 rounds for time:400m Run 30 Steps Walking Lunge__________________________ CrossFit & Competitor “Murph”For time:1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run__________________________ Weightlifting

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Flex Leverage Chest Press 8-12 Nebula Low Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Lateral Raise 8-12 Front Plate Raise 8-12 Rear Delt Fly (alternate

Home Workout For time:1 Mile Run (rest 3:00) 1 Mile Run (rest 2:00)_______________________ CrossFit For load:Bench Press 8-8-8-8(make consistent increases) “Helen”3 rounds for time:400m Run 21 Kettlebell Swing 53/3512 Pull-up_______________________ Competitor For load:Every 1:00 for 10:001 Jerk (add 10lbs/5lbs each set) Tempo Weighted Sit-up (:04 ecc) 3×15(make consistent increases) “Helen”3 rounds for time:400m Run 21

Home Workout 3 rounds for total reps:Max Unbroken Diamond Push-up (rest :30)Max Unbroken Push-up (rest :30)Max Unbroken Push-up on Knees(rest 2:00) 3 rounds for total reps:Max Unbroken V-up (rest :30)Max Unbroken Russian Twist (rest :30)Max Unbroken Plank Hold (rest 2:00) 3 rounds for total reps:Max Unbroken Squat Jump(rest :30)Max Unbroken Air Squat (rest :30)Max Unbroken