This Wednesday at 7am we will test a Mobility class. On Saturday at 10am we will hold a Pullup Clinic and we’ll have different programming for different levels (novice, intermediate, and advanced). All athletes will also be sent home with a homework PDF to work on. Get ready for MURPH!
Speaking of which we will run three classes on Memorial Day Monday:9am CrossFit10:30am CrossFit11am Barbell class.
3 rounds for time: 400m run 21 dumbbell push press, 50/35lbs 15 burpees 9 dumbbell step-ups/side, 50/35lbs to 24/20″
150 air squats
Wednesday 5/22 – REMINDER: SPECIAL 7AM MOBILITY CLASS WITH ANDREW
BSU back squats, 70/50kg, then
4 rounds for time: 15 kettlebells swings, 32/20kg 30 ring row 45 double unders
BSU shoulder-to-overhead, 52/38kg, then
“TABATA THIS!”tabata intervals (:20 work/:10 rest, repeated 8x) of row (calories) squat pullup pushup situp
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Rogue Invitational Individual Chipper
for time: 100 calories 80 wall ball, 20/14lbs to 10/9′ 60 GHDSU 40 box jump overs, 24/20″ 20 double KB overhead walking lunge, 2×24/16kg
Saturday 5/25 – REMIDNER: SPECIAL PULL-UP CLINIC @ 10AM WITH ANDREW
In two-person teams, AMRAP in 30:00 33 double unders 21/15 calories 15 double pushup burpee 9 hang power cleans, 61/43kg
Sunday 5/26 – NO CROSSFIT CLASSES
9am HIIT class with Dave!10am Mobility class with Dave!11AM Competitive Exercises class with Dave!
+ How to Not Suck at MURPH – End of Three Fitness+ Metabolic Effects of Intermittent Fasting – CrossFit+ Tuesday Could Be the Beginning of the End of Philadelphia’s Soda Tax – The NY Times
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