Sunday, May 22 - Monday, May 30

  Sunday, May 22 - No Class

 

Monday, May 23

Strength: 10 Minute EMOM

Minute 1:

  • 30 second Hollow Hold

Minute 2:

  • 8 Pull-Ups

WOD: 15 Minute AMRAP

  • 5 Handstand Push-Ups
  • 10 Box Jumps (20"24")
  • 15 KB Swings (35/55)

 

Tuesday, May 24

Strength: Deadlift

  • Establish a 1 Rep Max (compare to 12/29/15)

WOD: 4 Rounds For Time

  • 10 Deadlift (163/225)
  • 12 Alternating Pistols 
  • 30 Double Unders  

 

Wednesday, May 25  Bring a Friend for FREE Day (last day)!

Partner WOD Part 1: 9 Minute AMRAP

  • 12 Sit-Ups
  • 12 Wall Balls (14/20)

2 Minute Break...

Partner WOD 2: 9 Minute AMRAP

  • 10 Calorie Row 
  • 4 Burpees Over The Rower  

2 Minute Break...

Partner WOD Part 3: 9 Minute AMRAP

  • 8 Shuttle Sprints
  • 8 Push-Ups

*All workouts will require 1 partner to work at a time. Partner 1 will complete a round, followed by partner 2. 

 

Thursday, May 26

Strength: Snatch

  • Establish a 1 Rep Max

WOD: 18 Minute EMOM

Minute 1: 

  • 3 Muscle-Ups

Minute 2: 

  • 5 Snatch (93/135)

Minute 3: 

  • 150-175M Row

 

Friday, May 27

Strength: Push Jerk

  • 5 x 3

WOD: For Time

Buy-In: 

  • 500M Row

Then...

  • 21 Push Press (83/115)
  • 3 Legless Rope Climbs
  • 15 Push Press (83/115)
  • 2 Legless Rope Climbs 
  • 9 Push Press (83/115)
  • 1 Legless Rope Climb 

*Nutrition challenge participants can complete the benchmark WOD instead (on either Friday or Saturday)

 

Saturday, May 28

WOD: 28 Minute AMRAP

  • 400M Run
  • 30 Back Extensions
  • 20 Goblet Squats (35/55)
  • 10 Burpee Box Overs

*Nutrition challenge participants can complete the benchmark WOD instead (on either Friday or Saturday)

 

Sunday, May 29 - No Class

 

Monday, May 30 - Memorial Day

We are CLOSED at both locations. We invite everyone to join us at MDM Excelsior to participate and/or support CrossFit athletes from all over the metro area perform "Murph" in honor of Michael P. Murphy. 

Event Info: MDM Excelsior 

Michael "Murph" Murphy

Navy Lieutenant who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD: For Time

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run
Posted on May 22, 2016 .