Monday 5/1/17 – Sunday 5/7/17

Saturday 11am class cancelled, coaches will be getting CPR certified.

Happy Mothers Day Moms!

We will be having Open Gym 1-5 and 3pm class

 

Memorial Day Murph at SRCF Invite Friends and Family to join us! use promo code : MURPH2017 To sign up on Wodify before coming in on May 29th! Link below!

Monday May 29th at 0400, 0900

 

Order your Murph Shirt here!

 

We are hosting a competition, SHOWDOWN AT THE SWAMP on June 17th! Sign up to compete, show up to support!

 

Monday 5/1/17

1.

Back Squat

1-1-1-1-1-1-1, across

2.

EMOM x 9

3 rounds

Minute 1- 10 bar facing burpees

Minute 2- 12 front squats 155/105, ftg

Minute 3- ME strict c2b pull-up

 

Tuesday 5/2/17

1.

3 Position Power Snatch

2.

For Quality:

50 Front Rack Walking Lunges, Double KB or DB

50 Overhead Walking Lunges, Plate

 

Wednesday 5/3/17

1A. Bench Press 5-5-5-5-5

1B. Weighted Strict Pull-Up 5-5-5-5-5

1C. Sit-Ups 20-20-20-20-20

 

Thursday 5/4/17

1.

Handstand Walks

2.

As many rounds & reps as possible in 10 minutes of:

9 Hang Power Cleans 115/80

35 Double-Unders

 

Friday 5/5/17

1.

3 Rounds for Individual Times of:

30/24 Calorie Row

15 Box Jump Overs 24/20

* Rest 3 Minutes between Rounds

2.

Front Squat, Heavy Single

 

Saturday 5/6/17

1.

5 Rounds for Time of:

4 Clean & Jerk 225/155

6 Bar Muscle-Ups

40 Ft Handstand Walk

2.

3 Rounds for Quality:

20-30 GHD Sit-Ups

8-12 Glute-Ham Raises

 

Sunday 5/7/17

Crossfit

Teams of 2

For Time:

800m Run Buy-In (run together)

+

2 Rounds

40 Back Rack Lunges 135/95lbs

60 TTB

80 DUs

+

800m Run Cash-Out (run together)

*Teams may divide the work however they like, but both people must complete the runs.

 

Competitors

Partner WOD For time:

Buy-In

Accumulate 10,000lbs (men) / 7,000lbs (women) of Ground to Overhead

*One person working at a time

Once complete, perform the following in any order (movements can be broken up, as well, as long as all reps are completed). BOTH partners can be working at the same time on different movements. KEEP TRACK OF WHERE YOU BOTH ARE!

100 situps
75 box jumps (24/20)
80 Russian kbs (70/53)
85 wall balls (20/14)
90 burpees
2500m row
300 double unders
15 rope climbs

Cash-Out

The team must accumulate 5 min in any variation of the Hollow Body hold