UPCOMING EVENTS

 -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

-ATLANTIC REGIONALS IN ATLANTA, JUNE 2-4

-WE ARE HOSTING A COMPETITION, SHOWDOWN AT THE SWAMP ON JUNE 17TH! SIGN UP TO COMPETE, SHOW UP TO SUPPORT!

Monday 5/15/17

1.

Front Squat

10-8-6-4-2

*Use heaviest load for each set

2.

For Time:

21-15-9

Shoulder-to-Overhead 115/80

Pull-Ups

 

Tuesday 5/16/17

1.A. Power Snatch 3-3-3-3-3-3-3

1B.  Split Jerk 3-3-3-3-3-3-3

2.

For Quality:

50 GHD Sit-Ups

50 Russian KBS

 

Wednesday 5/17/17

1.

Bench Press, Heavy Triple

2.

Teams of 2

As many reps as possible in 16 minutes of:

100 Alternating DB Power Snatch 50/35

80 Calorie Row

60 Bar Facing Burpees

40 Muscle-Ups, Rings or Bar

*1 Athlete working at a time, switch whenever you like

 

Thursday 5/18/17

1.

3 Rounds of:

2 Minutes of Double-Unders

2 Minutes of Burpees

2 Minutes of Sit-Ups

2.

Couch Stretch

Pigeon Stretch

Banded Calf Stretch

:90 per side on all 3

 

Friday 5/19/17

1.

3 Rounds of:

45 sec Calorie Row

15 Rest

45 sec DB Push Press 50/35

15 sec Rest

2.

Back Squat, Heavy Single or new 1RM

 

Saturday 5/20/17

1.

Outcast

As many Rounds & Reps as possible in 16 Minutes of:

5 Power Clean 185/135

8 Chest-to-Bar Pull-Ups

30 Double-Unders

*Compare to 11/19/16

 

Sunday 5/21/17

1 PM and 3 PM Classes

EMOM x 30

Minute 1: Burpees

Minute 2: Rest

Minute 3: Parallette Pass Throughs

Minute 4: Rest

Minute 5: Russian Twist 20/14

Minute 6: Rest

Competitors Class

Crossfit Total 2

Find 1RM for:

Clean

Bench Press

Overhead Squat

*20 – 30 minutes per lift

Accessory Work (for quality not time)

50 medball GHD sit up 20/14lbs

50 strict pull ups

50 V-ups or Tuck Ups

50 HR push ups