Warm Up:

200 Rope Contacts

Inchworm 30’

10 Push ups

Broad Jump 30’

10 Calf stretches while in push ups position

10 KB deadlifts

10 KB Russian Swings

WOD:

10 Minute EMOM:

Odd- 10 Calorie Row

Even- 20 Double Unders

3 Min rest then…

16 Minute EMOM:

Odd- 10 Burpees

Even- 15 Kettlebell swings (53/35)

Make the first EMOM about keeping a good pace and breathing the whole time. Make the second EMOM about sprinting through the work, and resting the remainder of the minute.

Scaling:

DU – DU attempts or Penguin Jumps

KBS – as needed

Cool Down:

Calf stretch on rig – 2 min per

Banded lat stretch – 2 min per

Warm Up:

400M run

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Downward dog to cobra

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin

S/S/S:

Clean w/2 sec pause at bottom of knee

5X1 AHAP – Do 1 Jerk at the end of every set

WOD:

10 Rounds of “Rowling”

-any meters above or below 100 = number of burpees you do before starting next round

For those not familiar with “Rowling”

Scaling: None

Cool Down:

Tabata Roll Out:

Spend 20 second per body part rolling on foam roller. Rest 10 seconds between parts. Do ENTIRE body.

Warm Up:

200m Run

30x: Arm Circles

30X: Butt Kicks

20x: Push-ups

20X: Air SquatSquats

10x: Pull ups

10X: Sit ups

200m Run

WOD:

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14-lb. vest or body armor, wear it. Also, Sherri is meeting up at the track at 0700 to run this one. Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.

“Murph”

For time:

1 mile Run

100 Pull Ups

200 Push ups

300 Air Squats

1Mile Run

If you have a 20/14# vest, wear it.

Scaling:

Run – Row 2K per mile or 2.8 mile on assault bike

Pull Ups – Jumping Pull Ups

Push Ups – off bench

Air Squats – to your best range of motion

Cool Down:

Heel cord mash x2 min ea

Banded lat stretch x2 min per

Banded pec stretch x2 min ea

Warm Up:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Burgener W/U*

* Two angles of Sage Mertz hitting the Burgener WU

AND

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S:

Snatch w/2 sec pause at bottom of knee

5X1 AHAP

Just like with the DLs earlier this week, look to do 5 heavy singles, but don’t aim to 1RM. If it happens, cool, but just make it heavy!

WOD:

4 Rounds For Time:

5 Muscle Ups

10 Box Jumps (30/24)

15 Handstand Push Ups

Scaling:

MUs -> Burpee to Kipping Pull Up -> MU transitions on Rings

BJ ->26/22

HSPU -> 5 wall walks per set -> Pike Push Ups off box

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 3 min per side

Warm Up:

15 Cal Row

10 Cherry pickers

10 Box to bends

10 Squat to Stands

10 Side lunges

5 min DU practice

WOD:

20 Min AMRAP:

25 Sumo Deadlift High Pull (95/65)

50 Double Unders

20 Min can go for a long time if you come out too fast. Pace it out!

Scaling:

SDHP -> As needed

DU -> attempts through 50 rope contacts ea set or 50 penguin jumps

Cool Down:

Reverse Hyper Extension – 4×30

Heel cord mash – 2 min per side

Warm Up:

200M Run

10 Push Ups

10 sit ups

200M Run

Seal walk 30’

10 Lying leg raise

100M run

10 kip swings

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

This will test muscular endurance and help build strength. Embrace the grind!

WOD:

21-15-9

Cal Row

KB Snatch (per Arm) 53/35

Toe 2 Bar

For the KB Snatch, start from the ground every rep.

Scaling:

KB -> as needed

Toe2Bar -> Knee2Elbow

Cool Down:

Banded Oh stretch – 2 min per side

Tricep mash – 3 min per side

Warm Up:

400M run

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Downward dog to cobra

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin

WOD:

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina

Picture Courtesy of: CrossFit.com

“Jorge”

30 GHD Situps

15 Squat Cleans (155/105)

24 GHD

12 Squat Cleans

18 GHD

8 Squat Cleans

12 GHD

6 Squat Cleans

6 GHD

3 Squat Cleans

Scaling:

GHD SUs ->Ab mat Sit Up

Squat Clean -> As needed

Cool Down:

Cobra to Downward Dog x20

Oly Wall Squat – 4 min

Warm Up:

500M Row

Iron cross x10

Scorpion x10

Spiderman lunge 30’

1-leg RDL to kick x 10 per leg

10 Back roll to V-sit

10 KB deadlifts

10 Russian KB swings

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X1 AHAP

So, we are looking for 5 heavy singles. Not a 1RM, but heavy enough to make you work. Try to increase weight each time.

WOD:

EMOM For 16 Min

Odd Minutes:

10 Wall Balls @20/14

followed directly by…

Max Reps Kettlebell Swings (53/35)

Even Minutes: Rest

Score = Total KBS

So, on the odd minutes, do 10 wall balls. With the remaining time, do as many KB swings as possible before the end of the minute. The minute break on even minutes should allow you to come in fresh every time

Scaling:

WB -> 14/12

KB -> 35/25

Cool Down:

Couch Stretch – 2 min per side

Roll Out T-spine

Warm Up:

50 Single Unders

5 squats w/med ball

25 L-leg SUs

Jog length of box w/med ball

25 R-leg SUs

10 med ball Dls

25 DUs(or attempts)

10 wall ball shots

WOD:

For Time:

50 Double Unders

400M Med Ball Run (20/14)

40 Double Unders

400M Med Ball Run

30 Double Unders

400M Med Ball Run

20 Double Unders

400M Med Ball Run

10 Double Unders

400M MEd Ball Run

Position the ball in the best place that will keep your back from hurting as these runs can get long. Yes, this one will be a grinder, but all these runs you have seen recently is helping you get better for Memorial Day Murph!

Scaling:

DUS -> 3X SUs, or Penguin Jumps

Med ball weight -> as needed

Cool Down:

10 Downward Dog to Cobra

Mash shoulders w/lacrosse ball x 2 min

Warm Up:

400M Run

Spiderman lunge 30’

Walking kicks 30’

10 Squat to Stands

10 KB deadlifts

10 KB Swings

10 Goblet Squats

S/S/S:

Back Squat w/2 sec pause at bottom

5X3

Increase weight ea set

With the smaller number of reps per set, increase your loads from the 5X3 week.

WOD:

12 Min AMRAP:

15 KB Swings (53/35)

10 KB Facing Burpees*

15 Goblet Squats (53/35)

Kettlebell Facing Burpees – Same as a bar-facing burpee, but instead of jumping over a bar with weights, you’ll be jumping over the top of a KB. And your feet must go OVER the top of the KB handle (KB is standing upright, not on its side), not around it. If your feet go to the sides and don’t clear the height of the handle, it’s a no-rep.

Scaling:

KB – as needed

Cool Down:

Super Squat Hip Sequence*

Video Courtesy of: Kelly Starrett