long, unplugged hike and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: tomorrow we will only have 1 class @ 1030 with lots of Murph options
Tag: CrossFit for Health
Saturday, 05.27.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
In teams of 3 w/only 2 working at a time (and only 1 working at each station at a time), complete the following for time in any order:
250 double-unders or 500 single-unders
2000m row
150 wall balls
+
5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.27: 900 only
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29
Friday, 05.26.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 2-2-2-1-1-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 5-6, 40X1; 2:00 rest
+
3 rounds for time w/7:00 cap:
200m run
15 kettlebell swings, moderate load that doable unbroken
10 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.26: 600, 1030, 430, 530
Saturday, 05.27: 900
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29
Wednesday, 05.24.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
12 air squats
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 05.23.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds of(2/side Turkish get-up + 10 push-ups @ 20X1 + 200m run)
Every 2:00 for 12:00 (6 sets of each):
1 clean high pull
3 power cleans (can drop and re-set between all reps)
+
4 sets for reps:
2:00 of [300m row + max burpees in remaining time]
2:00 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Monday, 05.22.17 – Health
2 rounds steady as warm-up of [:15 hang from bar (:05 @ top, :05 @ middle, :05 @ dead hang) + 200m jog or :60 easy bike or 250m row]
A. Overhead squats (can be w/pvc, band, or empty bar), 5-5-5, 55X1; :60-:90 rest
B. Back squat, 3 x 4-6, 40X1; begin a set every 3:00
C. Pendlay rows, 8-8-8, 1113 – bar just off ground @ bottom; begin a set every 2:00
+
AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 DB thrusters + 6 toes-to-bar + 6 DB thrusters + 9/9, 12/12, and so on…]
+
5:00-10:00 mobility work – coach-led
Post results to comments.