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
Run
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 …
Tuesday May 16, 2023
CrossFit AMRAP 40 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups how …
Monday May 8, 2023
CrossFit Main: AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat, run… 3 pullup, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat …
Friday May 5, 2023
CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run …
Thursday April 27, 2023
CrossFit Main AMRAP 30 min: Max distance run (you choose 100/200/300/400m route) But every 5 min, including at 0, perform 1 round of ‘Cindy’ 5 pullups 10 pushups 15 air squats *if you have been wearing a 20# vest, wear it, otherwise scale as needed based on test week. QuickFit/ At home WOD Main AMRAP …
Wednesday April 19, 2023
CrossFit Main E3 min x 10 sets (30 min) 200m run 10 pushups 15 box step ups *if you have been doing level 6/5 with a vest, wear it today. Longevity Main E3 min x 10 sets (30 min) 100m run *scale to bike as needed 5-10 pushups 10-15 box step ups QuickFit/At home Main …
Wednesday April 5, 2023
CrossFit: Main: Pacing drill; 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it …
Wednesday, March 20, 2019
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Monday, October 1
CrossFit E2min x 5 rounds (30 min) 1. Run 2. Bike 3. Row Longevity E2min x 4 rounds(24 min) 1. Run – 100m laps in 90 sec 2. Bike – max distance in 90 sec 3. Row – max distance in 90 sec QuickFit E4 min x 12 min (3x) Run Russian KB Swing
