HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Workouts for Week of 5/25-5/31/2020

Memorial Day 2019

CrossFit In-Gym ReBuild Programming

To help build everyone back up, each class will have a dedicated strength component followed by a metcon-style WOD. Let’s do this!

Monday, May 25th

WORKOUT

‘MURPH’

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

*if you have 20 lb. vest or body armor, wear it.

Tuesday, May 26th

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (2121)*

*Keep loading moderate to moderate.

Slight increase from last week.

(Score is Load)

WORKOUT

3 SETS

500m Row

24 Sit-ups

15 Deadlifts (Athlete Choice)*

-Rest 1:00 b/t Sets-

*Increase weight each set & heavier than

last week

(Score is Each Set for Time)

Wednesday, May 27th

WORKOUT

AMRAP x 20 MINUTES

10 Front Squats (135/95)|(95/65)

40 Double Unders

15 Up-Downs

1:00 Wall Sit

40 Double Unders

15 Up-Downs

1:00 Plank Hold

(Score is Rounds + Reps)

Thursday, May 28th

SKILL

EVERY 1:00 x 5 SETS*

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

*Increase load every other set. Keep

light to moderate. (Score is Load)

WORKOUT

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

(Score is Rounds + Reps)

Friday, May 29th

STRENGTH

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Back Squat (2121)*

*Keep loading moderate. Slight increase

from last week.

(Score is Load)

WORKOUT

FOR TIME

800m Run

40 Wall Balls (20/14)|(14/10)

40 Slam Balls (20/10)

40 Walking Lunges

400m Run

20 Wall Balls

20 Slam Balls

20 Walking Lunges

(Score is Time)

Saturday, May 30th  

STRENGTH

GYMNASTICS

EMOM x 10 MINUTES

MIN 1 – 5-7 Strict Wide Grip

Pull-ups or 7-10 Tempo Ring

Rows (2211)

MIN 2 – 2-3 Slow Wall Walks

(No Measure)

WORKOUT

AMRAP x 16 MINUTES

5 Strict Pull-ups

10 “Perfect” Push-ups

15/12 Cal Bike

:30 Walking Rest

(Score is Rounds + Reps)

Sunday, May 31st  

STRENGTH

3 SETS FOR QUALITY

:45 Suitcase Step-up (20/16)

:45 DB Front Rack Hold

– Rest as Needed b/t Sets-

(No Measure)

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 5-7 Reps of Hang Power

Snatch*

MIN 2 – :45 Box Jump + Step

Down (24/20)

MIN 3 – :45 Hollow or Tuck Hold

*Build each round. Keep weight

light-moderate.

(Score is Load)

Memorial Day 2018

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 25th

EMOM x 12 MINUTES

MIN 1 – :45 Cardio*

MIN 2 – 15 Burpees

MIN 3 – 20 Russian Backpack Swings (No Measure)

OPTIONAL FINISHER

TABATA 8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plank KB Alt. Taps

MOVT 2 – Alt. Glute Bridge Alt. Marches

*Alternate b/t movements 1 & 2 for 8 rounds total. (No Measure)

Tuesday, May 26th

DOUBLE AMRAP

AMRAP x 6 MINUTES

2-4-6-8-10…

Backpack Push Press Backpack Reverse Lunge*

 -Rest 4:00-

Repeat!

*Backpack can be held in any way (Score is Total Rounds + Reps)

Wednesday, May 27th

5 ROUNDS FOR TIME

200m Run (or 1:00 Cardio)

15 Backpack SDHP

20 Sit-Ups

(Score is Time)

Thursday, May 28th

AMRAP x 10 MINUTES

20 Backpack Hang Cleans

40 Mountain Climbers

60 Double Unders

(Score is Total Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

(No Measure)

Friday, May 29th

EMOM x 16 MINUTES

MIN 1 – MAX Backpack Thrusters

MIN 2 – MAX Backpack Overhead Hold

MIN 3 – MAX Backpack Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

Saturday, May 30th  

AMRAP x 16 MINUTES

250m/150m Row (1:00 Cardio)

20 Backpack Ground to Overhead

20 Walking Lunges*

*Backpack worn on Back

(Sore is Total Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS EACH

P1 – 8 Rower Pike-Ups (or 10-15 V-Ups)

P2 – MAX Russian Twists w/slam ball

(Score is Total Russian Twists)

Sunday, May 31st  

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

:30 Sprint (40 Mountain Climbers)

10 Backpack Ground to Overhead

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total 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 25th

STRENGTH

4 SETS

10 DB Front Squats

20 Jumping Lunges

-Rest 1:00 b/t Sets-

(Score is Load)

WORKOUT

5 ROUNDS FOR TIME

20 Goblet Reverse Lunges

15 Jumping Air Squats

60 Double Unders

(Score is Time)

Tuesday, May 26th

STRENGTH

16-12-8-16-12-8

DB Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4.

**Complete 1:00 Plank after each Set.

(Score is Weight)

WORKOUT

FOR TIME

25 DB Push Press

35 Burpees

25 Push Press

400m Run

25 Push Press

35 Burpees

25 DB Push Press

(Score is Time)

Wednesday, May 27th

STRENGTH

EVERY 1:00 x 10 SETS

3 DB Hang Power Clean +

3 DB Power Clean +

3 DB Front Squats

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 12 DB Power Cleans

MIN 2 – 35 Air Squats

MIN 3 – :45 Mountain Climbers or Jumping Jacks

(Score is Weight)

Thursday, May 28th

STRENGTH

ON A 12:00 RUNNING CLOCK…

80 DB Floor Press*

*Every 20 Reps complete 10 Diamond Push-ups.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

3 DBL DB Hang Snatch

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

Friday, May 29th

STRENGTH

16-12-8-16-12-8

Slow DB Sumo Deadlifts

(Score is Weight)

WORKOUT

3 SETS

20-15-10

DB Deadlifts

Alt. V-ups

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

Saturday, May 30th  

STRENGTH

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 Cardio Choice

*Both DB held in front, alternate pressing arms for 12 reps.

(No Measure)

WORKOUT

AMRAP x 16 MINUTES

4 DB Front Squats

3 DB Suitcase Lunges

2 DB Thrusters

1 DB Devils Press

-:30 Rest b/t Sets-

(Score is Rounds + Reps)

Sunday, May 31st  

STRENGTH

4 SETS FOR QUALITY

10 DB Bent Over Row

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

WORKOUT

EVERY 2:30 x 5 SETS

10 DB Hang Power Clean

15 DBL DB Russian Swing

200m Run

(Score is Each Round for Time)

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