Part 1: Back Squat 4×5
Then…
Wallballs
KB Swings
25/20/15/10/5
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball
Then (optional)…
1 lap
10 burpees
10 pullups
3 rounds
Option 1: chest to bar pullups
Option 2: regular pullups
Option 3: jumping pullups
Option 1+: 5 muscle ups instead of pullups
Part 1: Clean or Hang Clean 1-1-1
Go heavy, or just practice the movement and get warmed up for the workout.
Then…
9 hang power cleans
20 double unders
12 toes to bar
20 double unders
15 box jumps
20 double unders
4 rounds
Option 1: 135/95
Option 2: 95/65
Option 3: 15 kb swings instead of hang power cleans; hanging knee raises; 2x single unders
Option 1+: 155/105
Part 1: Squat (back, front, or overhead) 4×3
Focus on technique and mobility.
Then…
5 barbell squats
10 burpees over the bar
1 lap
AMRAP in 12 minutes. Cap of 6 rounds.
Option 1: overhead squats (95/65)
Option 2: front squats (115/75)
Option 3: back squats (135/95)
Option 1+: 2 rounds of each squat variation; weights increase to 115/75 (ohs), 135/95 (fs), 155/105 (bs)
Combine options as desired and modify weight as necessary.
For Option 1+, you can do the squat variations in any order you’d like, as long as you do 2 rounds of each.
Part 1: Push Press 3-3-3
Go heavy, or use light weight and practice technique.
Or use this time to press or bench press 3×5.
Then…
1 lap kb farmer’s carry
20 shoulder to overhead
3 rounds
Option 1: 55/35 kbs; 95/65
Option 2: 35/25 kbs; 75/55
Option 1+: 70/45 kbs; 115/75
Then (optional)…
In 3 minutes, perform:
400m run (3 laps)
AMRAP ski or bike cals
Part 1: Deadlift 3×5
Go heavy, or stay light and focus on form and speed.
Then…
25/20 cal row or bike
10 deadlifts
25 situps
3 rounds
Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Partition the pullups, pushups, and squats as needed. Suggestions are 20 rounds of 5/10/15; 10 rounds of 10/20/30; etc.
If you’ve got a twenty pound vest or body armor, wear it.
—
Classes at 830am and 4pm. Happy Memorial Day!
CrossFit Kids starts June 5! We will do three cycles this summer:
June 5 to June 28
July 3 to July 26
July 31 to August 23
Classes will be on Tuesdays and Thursdays from 830am to 915am.
You can do one cycle or all of them. Cost is $60 per cycle for the first child and $40 for each additional child.
Signup sheets are posted in the office in the gym! Let us know if you have any questions!
Part 1: Power Clean 1-1-1
Then…
Wallballs 25/20/15
Power Cleans 15/10/5
Begin and end with 25/20 cal row, bike, or ski.
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; heavy wallball
Part 1: Press or Bench Press 4×3
Or go for a new one rep max.
Then…
15 shoulder to overhead (115/75)
20 toes to bar
50 double unders
25 shoulder to overhead (95/65)
30 knees to elbows
75 double unders
35 shoulder to overhead (75/55)
60 situps
100 double unders
Option 2: 95/65; 75/55; 45/35
Option 3: hanging knee raises; 2x single unders
Laps 5/4/3/2/1
Row 500m/400m/300m/200m/100m
15 kb swings BETWEEN rounds (60 total)
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Modify by omitting the round of 5 laps/500m row; begin with 4 laps/400m row.
Part 1: Front Squat 5×3
Then…
Back Squats
Pullups
Burpees over the Bar
5/10/15/20/25
AMRAP in 14 minutes. Cap of 5 rounds.
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more
Open 11.2
9 deadlifts (155/100)
12 hand-release pushups
15 box jumps (24/20)
AMRAP in 15 minutes
Modify the DL by reducing the weight.
Then (optional)…
20 toes to bar
20 burpee box jumps
40 situps
20 pullups
20 cal row or bike
Option 2: hanging knee raises; jumping pullups
On Monday May 28 (Memorial Day) we will be doing Murph. There will be two class sessions, one at 830am, and the other at 4pm. All other classes will be cancelled. Please join us to honor Lt. Michael Murphy and all others who have made the ultimate sacrifice in service to this great country.
Murph
For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.
Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Part 1: Front Squat 5×2
Then…
Three 5 Minute AMRAPs
1.
15 front squats, followed by:
Toes to Bar 2/4/6/8/10/12/etc.
Situps 5/10/15/20/25/30/etc.
2.
15 front squats, followed by:
Ring Dips 2/4/6/8/10/12/etc.
Pushups 3/6/9/12/15/18/etc.
3.
15 front squats, followed by:
Cal Row 5/10/15/20/25/etc.
Cal Bike 5/10/15/20/25/etc.
Your score is the total AMRAP reps accomplished (exclude the 15 front squats).
Rest 5 minutes between AMRAPs.
You may do the AMRAPs in any order. Coordinate with classmates to ensure access to bikes and rowers.
Option 1: 135/95
Option 2: 95/65
Option 3: 75/55; hanging knee raises; box dips
Option 1+: thrusters (115/75) instead of front squats
Combine options as desired.
If front rack mobility is an issue for you, do back squats instead.
20 box jumps
30 Russian twists (total) (20/14)
20 burpees
30 walking overhead lunges (total) (20/14)
AMRAP in 21 minutes
After each round, you must do one of the following:
3 laps
2 lap with one kb
1 lap with 2 kbs
You may vary the outside work however you wish. For example, one round can be 3 laps with no kb, one round can be 2 laps with 1 kb, etc.
You must complete the outside work to get credit for the round. For example, if you finish your 3rd round inside, and aren’t able to finish the outside work before time expires, your score would be 2+100.
Option 1: 55/35 kb(s)
Option 2: 35/25 kb(s)
Option 1+: 70/45 kb(s); heavy wallball
Then (optional)…
Practice a weakness or difficult movement such as overhead squat. Or get a good arm pump with some tricep extensions and bicep curls.
Part 1: Power Clean 3×1
Then…
Power Cleans 10-1
25 double unders after each round
Option 1: 95/65
Option 2: 75/55; lateral jumps over the bar instead of DU
Option 1+: 115/75 or more
If you don’t want to do lateral jumps, modify the DU by doing 2x single unders.
Part 1: Press or Bench Press 5×3
Then…
Shoulder to Overhead 7/14/21/14/7
Laps 1/2/3/2/1
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Option 1++: run 2/4/6/4/2
Modify the run by rowing 200m/400m/600m/400m/200m.
Part 1: Back Squat 5×2
Then…
Wallballs
Pullups
21/18/15/12/9/6/3
15 situps after each round
Then (optional)…
Cals (row, bike, or ski)
KB Swings
Burpees
15/10/5
Part 1: barbell warmup
Practice the movements and get warmed up for the workout.
Then…
20 power snatches
30 box jumps
20 front rack lunges (alternating r/l)
30 toes to bar
20 thrusters
Option 1: 75/55
Option 2: 45/35
Option 3: 30 kb swings instead of snatch; 30 kb lunges; 30 kb goblet squats instead of thrusters
Option 1+: 95/65 or more
Then (optional)…
If you did the barbell option, do the kb option too. Or do the weekly optional workout.
Part 1: Back Squat or Deadlift 4×5
Or use this time to get warmed up for the workout.
Then…
18 wallballs
10 deadlifts
15 wallballs
10 hang power cleans
12 wallballs
10 front squats
9 wallballs
10 shoulder to overhead
6 wallballs
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; heavy wallball
Modify the front squats by doing back squats.
Modify any movement by reducing the weight for just that movement. Set your bar up accordingly.
Then (optional)…
53 burpees for time
Happy birthday Pete. We miss you.
