Monday May 29, 2023
Memorial Day – (ONLY 1 class at 9:30am today!) CrossFit: Option 1: Murph Makeup Option 2: Individual semi-final Linda Option 3: teams of 2 semi- final Linda
Monday May 29, 2023 Read More »
Sunday May 28, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday May 28, 2023 Read More »
Saturday May 27, 2023
(MURPH 2023!) 8am: gym opens/warmup 8:30 ALL heats kick off 10: all heats finish 10-11: group photo/hangout/close up
Saturday May 27, 2023 Read More »
Friday May 26, 2023
CrossFit Main: Row 4 x 1000m / 3 min active recovery *Goal pace is 2k time trial pace Longevity Main: Row 4 x 4 min on x 3 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4×4 min on x 2 min “off” light recovery
Friday May 26, 2023 Read More »
Thursday May 25, 2023
CrossFit Main Overhead Squat E3 min x 15 0: 5 reps @ 35% 3: 5 reps @ 45% 6: 5 reps @ 55% 9: 3 reps @ 65% 12: 3 reps @ 75% 15: AMRAP reps @ 85% *between each set perform light-mod intensity bike/row/ski 3. Core work: tabata core of choice QuickFit Main double
Thursday May 25, 2023 Read More »
Wednesday May 24, 2023
CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on
Wednesday May 24, 2023 Read More »
Tuesday May 23, 2023
CrossFit Main: 2 person teams; AMRAP 20 min; P1. Sandbag carry 50m out, drop it, pick it back up carry it back 50m P2. light weight medball alt. side ground to shoulder at steady state easy pace Lvl6: SB150/125, MB30/20 Lvl5: SB125/100, MB20/14 Lvl4: SB100/75, MB 14/10 Lvl3: SB75/MB30, MB 10/10 Lvl2: MB30/20, MB 10/10
Tuesday May 23, 2023 Read More »
Monday May 22, 2023
CrossFit Main- strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @45% 5x jump tall box jumps 2:30 5x CLEAN @ 55% 5x BJ 5: 5x Clean @ 65% 5x BJ 7:30: 5x Clean @ 75% 5x BJ 10: 3x Clean @ 85% 5x BJ 12:30: AMRAP
Monday May 22, 2023 Read More »
Sunday May 21, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday May 21, 2023 Read More »
Friday May 19, 2023
CrossFit Main 6 double DB floor press AHAP 12 pushups 24 banded bicep curls Lvl6: 70/50,toes, blue/red band Lvl5: 50/35, toes, red/purple Lvl4: 40/30, toes down- knees up, purlple Lvl3: 35/25, knees, purple Lvl2: 30/20, knees, purple Lvl1: 25, 15, elevated, purple Longevity/QuickFit Main; (spin on last weeks pump session) E3 min x 15 min
Friday May 19, 2023 Read More »
