A) E3MOM x 6 sets – back squat
– 3 reps @ 88%
B) 3 sets:
– double overhead KB carry
– bent over hand over hand sled drag
– 30 sec/side split stance pallof presses
C) For quality
– 20 Turkish get-ups (10/side)
*Heavy, even pace
– 400m suitcase carry with same KB (switch arms every 100m)
D) Optional: June Challenge
Monday 5/27
Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.
*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.
Tuesday 5/28
A) E2M x 6 sets
– 2 deadlifts @ 84-88%
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar
3: 10 double KB thrusters (tough)
Masters
A) E2M x 6 sets
– 6 deadlifts (building)
– 6 tall kneeling DB presses
B) EMOM x 4-6 sets
1: 10/7 cal row
2: 8 DB romanian deadlifts + 4 NPU burpee box step-ups
3: 10-15 wallballs
Wednesday 5/29
A) E2MOM x 8 sets:
– 2 cleans + 1 jerk
*Building from 65-85%
B) E3M x 4-6 sets:
– 200m run
– 7 hang power cleans (115/75)
– 5 box jump overs (24/20”)
*Goal is to increase pace each set.
Thursday 5/30
A) E3MOM x 6 sets – bench press
– 3 reps @ 88%
After every set alternate
Station 1: 3 weighted/negative pull-ups
Station 2: 10 L-seated band rows w/ pause
B) 90 sec AMRAP:
– 30 double unders
– 15 air squats
– 5 devil presses (55/35ish)
– burpees in remaining time
R2M x 4 sets total (perform as sprint)
*Decrease double unders to 20 or 60 single unders to keep them fast. These should not take more than 30 seconds.
C) 3 sets:
– 8 bent over BB rows
– 16 reverse snow angels
– 16 V-ups
Masters
A) E3MOM x 6 sets – bench press
– 6 reps (building)
After every set alternate
Station 1: 6 banded pull-ups
Station 2: 10 L-seated band rows w/ pause
B) 90 sec AMRAP:
– 200/150m row
– 15 air squats
– burpees in remaining time
R2M x 4 sets total (perform as sprint)
C) 3 sets:
– 8 bent over BB rows
– 16 reverse snow angels
– 16 V-ups
Friday 5/31
A) E3MOM x 6 sets – back squat
– 3 reps @ 88%
B) 3 sets:
– double overhead KB carry
– bent over hand over hand sled drag
– 30 sec/side split stance pallof presses
C) For quality
– 20 Turkish get-ups (10/side)
*Heavy, even pace
– 400m suitcase carry with same KB (switch arms every 100m)
Saturday 6/1
8am Masters
9am Bring A Friend
10am Intro To CrossFit / Barbell / Open Gym
Sunday 6/2
8am Endurance
10am-12pm Open Gym
A) E2MOM x 8 sets:
– 2 cleans + 1 jerk
*Building from 65-85%
B) E3M x 4-6 sets:
– 200m run
– 7 hang power cleans (115/75)
– 5 box jump overs (24/20”)
*Goal is to increase pace each set.
A) E2M x 6 sets
– 2 deadlifts @ 84-88%
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar
3: 10 double KB thrusters (tough)
Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.
*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.
For time with a partner, 3 rounds each (6 total):
– 500/400m row
– 20 KB swings (53/35)
– 10 toes to bar
+
Right into 3 rounds each (6 total):
– 400m run
– 20 alternating DB snatch (55/35ish)
– 40 double unders
*Partner A completes a round and rests while partner B completes the round. One person working at a time
A) E2MOM x 3 sets
RX
1: 400m run
2: 30 wallballs (20/14)
3: 400m run
4: 15 burpee box jump overs (24/20”)
5: 60 sec plank hold
Scaled
1: 300m run
2: 20 wallballs (20/14)
3: 300m run
4: 10 burpee box jump overs (24/20”)
5: 45 sec plank hold
B) 3 sets:
– 30 sec/side couch stretch
– 10 weighted or banded dips
– 10 seated DB curls
A) E2.5M x 6 sets – back squat
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
B) “Fran”
21-15-9 reps for time
– thruster (95/65)
– pull-up
*This is an old school benchmark WOD designed for you to go AFAP.
C) 3 sets for quality:
– 20 sec/side half kneeling pallof hold
– 20 banded frog pumps