CrossFit & Sweat WODs Thursday May 23rd 2019

No yoga class this Saturday, join us tomorrow morning instead at 8am for CrossFlow Yoga!
Click the picture to register for the kiss your shoulder pain goodbye workshop next wed June 5th at our first workshop with PT Jereme.
Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.
It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!



A.) 20min. EMOM:
Odd: 15 Wall Balls (20/14lb)
Even: 10 Snatches x 2 Rounds8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 RoundsRx men 75/95/115/135/155
Rx women 55/65/75/85/95*Picking an RX for this is pretty hard to do so really think of what you can lift for the reps prescribed.  Keep the 10 and 8 sets light enough to feel that conditioning, but you’re still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn’t be an issue at all for anyone, but if they are scale the weight or reps down. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.

B.) And now something quick and DIRTY…

10min. To get as far as possible…
American KB Swings 53/35
*10 HSPUs after Each Set


21min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Barbell Thrusters 45/35lb
Min. 3) 15 Toes-To-BarRest 4min.10min. Ladder:
5 Wall Balls 20/14lb
10 Double Unders
10 Wall Balls
20 Double Unders
15 Wall Balls
30 Double Unders
…. And so on… Adding 5 Wall Balls and 10 Double Unders to the round before.


Categories: WOD

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