Wed May 22nd 2019 WODs: CrossFit, Strong & Sweat

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!
No yoga class this Saturday, join us tomorrow morning instead at 8am for CrossFlow Yoga!
Shoulder Pain Workshop Wed June 5th 6:45-7:45 in the back room. Sign up by clicking the photo.














A.) 4min AMRAP:
Row 500m “buy in” on the odd rounds
Run 400m “buy in” on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110

If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
B.) Extra Credit, BUT… I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.

4 Rounds:
200m Single Arm Farmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way

2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups

Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – 5 x 3
First 3 sets build progressively, then 2 sets of 3 reps at same challenging weight
B. Single-Leg Squat standing on edge of box
3 sets of 6-8 reps per leg, increasing weight each set
Rest as needed to ensure quality movement
C. 3 Rounds
Build in weight each set to challenging set
12 Front-Rack Walking Lunges (6 per leg, alternating)
12 Front Squats (same weight)
Rest 2-3 min
D. Banded Hamstring Curls –
(notice elevation of knees on abmat to increase Range of Motion)
3 x 15-20 reps (with 1-sec pause/squeeze at contraction)
+ Superset the FINAL SET ONLY with Weighted Hip Extensions x 12-15 reps
E. One Round:
20/15 Cal Assault Bike (male/female)
20 DB Thrusters (unbroken)
20/15 Cal Row (male/female)
20 Wall-Balls (unbroken)
1 mile Bike
50 Alt. DB Snatch 50/35lb.

2 Rounds:
400m Run
25 Pull-ups

1 mile Bike
50 Alt. DB Snatch 50/35lb.

2 Rounds:
400m Run
25 Pull-ups

Categories: WOD

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