Kar

Sweat

8 sets of:
5* Box Squats
10 Banded RKB swings (light)

*Last set is OR MORE

Then,

“Reactor Core” v1
In 7 minutes:
3 Goblet Squats 53/35lb
3 Abmat Sit-ups
6 Goblet Squats 53/35lb
6 Abmat Sit-ups
9 Goblet Squats 53/35lb
9 Abmat Sit-ups
Etc
Continue by adding 3 reps per round until 7 minutes is reached.

 

Sport

8 sets of:
3 Back Squats @ 85% of 1RM

Then,

“Reactor Core” v2
In 7 minutes:
3 Front Squats 115/75lb
3 Toes-to-bars
6 Front Squats
6 Toes-to-bars
9 Front Squats
9 Toes-to-bars
Etc
Continue by adding 3 reps per round until 7 minutes is reached.

 

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Sweat & Sport

Strict Press 1-1-1-1-1 (Find today’s 1RM)
Push Press 1-1-1-1-1 (Find today’s 1RM)

Then,

 

Sweat

“Upsides” v1

3 rounds for time of:
Run 400m
10 Push-presses @ 60% of today’s Max Push-press

 

Sport

“Upsides” v2

3 rounds for time of:
Run 400m
10 Handstand Push-ups

 

Notes

It’s fun and useful to find 1-rep maxes occasionally, both to find our current strength limits and to do lifting workouts using percentages of that limit in order to get stronger.

For CrossFit metcons, we often specify exact weights to use, like 95/65lb or 135/95lb. Whether you do the “Rx” (specified) weight or not, we strongly recommend that you use 45-75% of your 1RM lifts in metcons, depending on the intent of the workout. If the Rx/specified weight falls outside of that range, you might scale the weight down (or up!) to get it within your range.

 

2 weeks until Memorial Day “Murph”

9am-10:30am on Monday, May 29

Bring a friend!
WAIVER

We will have one class on Memorial Day in which we all do the hero WOD “Murph”.

We offer scaling options so that everyone gets to do the version of “Murph” that provides the best training effect.

“Murph” is:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Happy Mother’s Day!

Open Gym 9am-Noon.

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“Rowback” to that day we rowed 14k together

Sweat & Sport

“KettleMurph”

For time:
Run 800m
50 Burpees
75 KB Goblet Squats 1.5/1p
100 RKB Swings 1.5/1p
Run 800m

Break up the Burpees, Squats, and Swings in any way. Begin and end with the run.

Suggested movement combinations:
5 rounds of:
10 Burpees
15 Squats
20 Swings

or

5 rounds of:
5 Burpees
8 Squats
10 Swings

Plus 5 rounds of:
5 Burpees
7 Squats
10 Swings

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Vida Mia

 

Sweat

“Fight Club” v1

AMRAP 7min:

7 Kettlebell Sumo Deadlift High-pulls
7 Box Step-ups
7 Barbell “Pull-ups” touching chest

 
Sport

“Fight Club” v2

AMRAP 7min:

7 Sumo Deadlift High-pulls 75/55 lbs
7 Box Jumps 24/20 in
7 Chest-to-bar Pull-ups

 
Then,

 

Sweat & Sport

Deadlift 5×5 (same weight across)

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