Sunday, May 22 - No Class
Monday, May 23
Strength: 10 Minute EMOM
Minute 1:
- 30 second Hollow Hold
Minute 2:
- 8 Pull-Ups
WOD: 15 Minute AMRAP
- 5 Handstand Push-Ups
- 10 Box Jumps (20"24")
- 15 KB Swings (35/55)
Tuesday, May 24
Strength: Deadlift
- Establish a 1 Rep Max (compare to 12/29/15)
WOD: 4 Rounds For Time
- 10 Deadlift (163/225)
- 12 Alternating Pistols
- 30 Double Unders
Wednesday, May 25 - Bring a Friend for FREE Day (last day)!
Partner WOD Part 1: 9 Minute AMRAP
- 12 Sit-Ups
- 12 Wall Balls (14/20)
2 Minute Break...
Partner WOD 2: 9 Minute AMRAP
- 10 Calorie Row
- 4 Burpees Over The Rower
2 Minute Break...
Partner WOD Part 3: 9 Minute AMRAP
- 8 Shuttle Sprints
- 8 Push-Ups
*All workouts will require 1 partner to work at a time. Partner 1 will complete a round, followed by partner 2.
Thursday, May 26
Strength: 10 Minute MOMO
Front Squat
- 4 Reps at 70% of 1 Rep Max
WOD: 18 Minute EMOM
Minute 1:
- 3 Muscle-Ups
Minute 2:
- 10 Power Snatch (63/95)
Minute 3:
- 150-175M Row
Friday, May 27
Strength: Push Jerk
- 5 x 3
WOD: For Time
Buy-In:
- 500M Row
Then...
- 21 Push Press (83/115)
- 3 Legless Rope Climbs
- 15 Push Press (83/115)
- 2 Legless Rope Climbs
- 9 Push Press (83/115)
- 1 Legless Rope Climb
*Nutrition challenge participants can complete the benchmark WOD instead (on either Friday or Saturday)
Saturday, May 28
WOD: 28 Minute AMRAP
- 400M Run
- 30 Back Extensions
- 20 Goblet Squats (35/55)
- 10 Burpee Box Overs
*Nutrition challenge participants can complete the benchmark WOD instead (on either Friday or Saturday)
Monday, May 30 - Memorial Day
We are CLOSED at both locations. We invite everyone to join us at MDM Excelsior to participate and/or support CrossFit athletes from all over the metro area perform "Murph" in honor of Michael P. Murphy.
Event Info: MDM Excelsior
Michael "Murph" Murphy
Navy Lieutenant who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
WOD: For Time
- 1 Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 Mile Run
