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At-Home CrossFit Workouts for Week of 5/12-5/17/2020

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Online 30 CrossFit Workout Programming

Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with household items or dumbbells. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.

Monday, May 11th

AMRAP x 15 MINUTES

15/12 Cal Row or :45 Cardio

15 Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)

Tuesday, May 12th

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Tuck Jumps

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Backpack Bent Over Rows

(No Measure)

OPTIONAL FINISHER

1:00 Pigeon Stretch/Side

1:00 Front Rack Stretch

(No Measure)

Wednesday, May 13th

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)

Thursday, May 14th

3 SETS

2:00 Max Backpack Russian Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Swings + Meters)

OPTIONAL FINISHER

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

Friday, May 15th

AMRAP x 16 MINUTES

6 Backpack Thrusters

6 Backpack Bicep Curls

6 Sit-Ups

1:00 Run

(Score is Rounds + Reps)

Saturday, May 16th

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)

Sunday, May 17th

AMRAP x 18 MINUTES

400m Run or 2:00 Cardio

20 Backpack Ground to Overhead

25 Air Squats

30 Backpack Alt. Lunges

35 Double-Unders or 70 Single-Unders

40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

Online 45 CrossFit Workout Programming

Online 45 is based off of our Morning Rush CrossFit programming. Each day there is a strength portion followed by a CrossFit metcon. Equipment has been modified to dumbbells. Substitute any workout equipment that may be available. Check in to “Online 45” in your Wodify app to log scores.

Monday, May 11th

STRENGTH

6 SETS ON A 15:00 CLOCK…

10 DB Tempo Front Squats (1111)

10 DB Reverse Lunges

(Score is Weight)

WORKOUT

EVERY 3:00 FOR 4 SETS

75 Double Unders

25 DB Thrusters

-Rest remainder of the time-

(Score is Each Set for Time)

Tuesday, May 12th

STRENGTH

6 SETS ON A 12:00 CLOCK…

10 DB Tempo Strict Press (1111)

10-15 Push-ups

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

400m Run

40 V-ups

30 DB Hang Power Cleans

20 Push-ups

10 DB Push Press

(Score is Rounds + Reps)

Wednesday, May 13th

STRENGTH

6 SETS ON A 15:00 CLOCK…

10 DB Tempo Deadlift (1111)

15 Glute Bridges

(Score is Weight)

WORKOUT

6 ROUNDS FOR TIME

8 DB Facing Burpees

10 DB Deadlifts

12 Jumping Lunges

-10:00 Hard Cap-

(Score is Time)

Thursday, May 14th

STRENGTH

4 SETS

10 DB Floor Press

10 Deficit Push-ups

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – :50 Max Shuttle Sprints

MIN 3 – 20 Alt. DB Snatch

Friday, May 15th

STRENGTH

6 SETS ON A 12:00 CLOCK…

5 DB Deadlifts

+ 5 DB Hang Power Cleans

+ 5 DB Front Squats

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

3-6-9 and so on…

DB Hang Power Clean

DB Up-Downs

200m Run

(Score is Rounds + Reps)

Saturday, May 16th

STRENGTH

3 SETS FOR QUALITY

10 DB Supinated Bent Over Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

WORKOUT

FOR TIME

25-20-15

DB Bent Over Rows

15-20-25

Weighted Sit-ups

20-20-20

DBL DB Swing

(Score is Time)

Sunday, May 17th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 DB Front Rack Split Squats (R)

MIN 2 – 12 DB Front Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

WORKOUT

Every 2:30 FOR 5 SETS

50 Double Unders

16 DB Reverse Lunges

(Score is Each Round for Time)

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