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May 2019

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May

31 May

5-31-2019

I. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes, for 4 […]

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30 May

5-30-2019

I. Take 15 minutes to build to a heave 3 RM: Thruster II. For Time:  150′ Walking Lunge 150′ Bear Crawl 20 Dumbbell Box Step-Ups  100′ Walking Lunge 100′ Bear Crawl 15 Dumbbell Box Step-Ups 50′ Walking Lunge 50′ Bear Crawl 10 Dumbbell Box Step-Ups Box: (24”/20”) Dumbbell: Single (50/35) 

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29 May

5-29-2019

I. Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… II. Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps III. Death by: […]

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28 May

5-28-2019

I. For Time: 50-40-30-20-10:  AbMat Sit-Ups 25-20-15-10-5:  Calorie Row 10-8-6-4-2:  Deadlifts (225/155) II. Three sets of: Pallof Press x 10 reps  Rest 30-45 seconds 100-Foot Front Racked Kettlebell Carry (Heavy) Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

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27 May

5-27-2019

“Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run      

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24 May

5-24-2019

I. Every 2 minutes, for 20minutes (10 sets): Clean & Jerk x 1 rep Build over the course of the 10 n sets to today’s heavy. II. “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)

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22 May

5-22-2019

Half Murph 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run

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21 May

5-21-2019

I. 3 Sets of: Single Leg Deadlift x 10 reps (each side) Single Arm KB Row x 10 reps (each side) Single Arm DB Bench Press x 10 reps (each side) II. Complete as many rounds and reps as possible in 12 minutes of: 3 Bar Muscle-Ups 6 Dumbbell Hang Power Cleans (50/35 lb DBs) […]

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20 May

5-20-2019

I. Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) II. Four rounds for time: 60 Double Unders 30 Air Squats  7 Power Snatches (115/75)

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17 May

5-17-2019

  I. Three sets of: Back Squat x 4 reps @ 80-85% Rest 2 minutes II. 3 Rounds For Total Reps: 1:00 Thrusters 75/55 1:00 Box Jumps Overs 24/20 1:00 KB Swings 53/35 1:00 Pull-ups 1:00 Calorie Row 1:00 Rest

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