10 Rounds of:
10 Front Rack Alternating Lunges
3 Thrusters
You chose: Barbell or Dumbells. Heavy or Light. Fast or Slow
You can use a heavy weight, and do each round like a weightlifting set. You can start with a moderate weight and increase each round to a max weight set. Or you can use a lighter weight and rip through all 10 rounds for time. Have fun get fit!
Build to max (Squat or Power)
10 Minute AMRAP:
10 Box Jumps
10 Cleans
Use a heavy sandbag, ball or other odd object for the cleans.
Check out the blog for movement breakdowns, demos, and explanations…
5 Rounds for time of:
250 Meter Row or 200 Meter Run
8 Dumbell Push Up + Renegade Row
For the dumbbell push up + renegade rows… 1 Rep = 1 Push Up + Left Arm Row + Right Arm Row
Check out today’s workout demo for more information as well as subs!
Build to max
5 Intervals (Each for time) of:
12 Toes To Bar
12 Dumbell Push Press
50 Double Unders
2 Minute Rest Between Intervals
Check out today’s workout breakdown on the blog…
We’re switching rest days this week to accommodate for all the soreness from doing “Murph” yesterday. Don’t just sit on the couch though, get out and move a little to loosen things up a bit. Talk a walk, bike ride, row or easy run to get all your body parts warmed up, and stretch them out afterward.
MEMORIAL DAY MURPH!!
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Today’s workout is high volume and high intensity!! Check out the blog post for a demo video as well as scaling and subbing options at…
Build to Max
For Time:
50-40-30-20-10 Rep Rounds of:
Double Unders
Kettlebell Swings 44/24
Abmat Sit Ups
Click the link for today’s workout video, demos, subs, & descriptions!
8 @ 60%
5 @ 70%
5 @ 75%
3 @ 85%
Max @ 95%
Max Effort 400m Run
Rest 4 Minutes and repeat for a total of 4 rounds. Record your fastest time.
8 @ 60%
5 @ 70%
5 @ 75%
3 @ 85%
Max @ 95%
3 rounds for time of:
Row, 300 m
20 Wall Balls, 20/14 lbs
10 Pull-ups (Strict if possible)
We know most people don’t have a rower for today’s workout and that wall balls aren’t always the easiest at home.
Check out the blog for all of today’s at home friendly subs and modifications!
30 Minute AMRAP of:
20 Dumbell Weighted Lunges
20 Dumbell Shoulder Presses
200 Meter Row
Use a pair of dumbells totaling roughly one-third of your body weight
Compliments of Crossfit.com 5-9-2020
Check out our demo video & full description on the blog…