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 CrossFit
10:30am CrossFit
11am Barbell class.

PROGRAMMING

Monday 5/20

3 rounds for time:
400m run
21 dumbbell push press, 50/35lbs
15 burpees
9 dumbbell step-ups/side, 50/35lbs to 24/20″

Tuesday 5/21

ZACHARY TELLIER

for time:
10 burpees

10 burpees
25 pushups

10 burpees
25 pushups
50 lunges

10 burpees
25 pushups
50 lunges
100 situps

10 burpees
25 pushups
50 lunges
100 situps
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

Thursday 5/23

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”.

Friday 5/24

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!

ARTICLES

+ 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

PROGRAMMING

Monday 5/13

rack jerk 8×3

4 rounds for time:
10 push press, 70/48kg
20 toes-to-bar
400m run

Tuesday 5/14

for time:
7 burpee over bar
10 thrusters
7 burpee over bar
15 power snatch
7 burpee over bar
20 s2o
7 burpee over bar
25 hang snatch
7 burpee over bar
30 hang power cleans
7 burpee over bar
35 deadlifts
7 burpee over bar

Wednesday 5/15

back squats 5×10

Gymnastics Complex practice for 20:00
– 5 hanging shrugs, 4 beat kips, 3 slack kips, 1 pullup (attempt)
– 4 beat kips, 3 gymnastics kip pullups, 2 butterfly pullups
– 4 toes-to-bar, 3 pullups, 2 c2b, 1 bar muscle-ups

Thursday 5/16

as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many reps as possible at 95/55kg

EMOM for 9:00
clean & jerk + clean & 2 jerks

Friday 5/17

for time:
50-40-30-20-10 wall ball, 20/14lbs to 10/9′
10-20-30-40-50 hand-release pushups

Saturday 5/18

in teams of 3, for time:
150 deadlifts
120 overhead squats
90 shoulder-to-overhead

Rx 61/43kg, Intermediate 52/39kg, Scaled 34/25kg

COMMUNITY CLASS 12pm!

Sunday 5/19

5 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

BARBELL CLUB – Week 2 (PDF)

ARTICLES

+ The Dystopian Future of Extremely Expensive Fitness Equipment – Mel Magazine
+ Why Runners Shouldn’t Wear Flip Flops – NY Times

SANDI PANTS 1k!

PROGRAMMING

It’s an EASY week! We’re going to deload specifically from heavy loading and focus on taking the time to prep the joints prior to our skill sessions.

Monday 5/6

3 push presses every :30 for 5:00 then
3 push jerks every :30 for 5:00

3 rounds for time:
800m run
25 kettlebell swings

Tuesday 5/7

for time:
100 double unders
3/2 rope climbs
50 toes-to-bar
100 double unders
3/2 rope climbs
40 alternating single-leg squats
100 double unders
3/2 rope climbs
30 hang power cleans, 43/29kg

Wednesday 5/8

back squat 12x3x60

100 gymnastics-style pullups for time

Thursday 5/9

5 rounds for max score:
1:00 max meter row
1:00 max hang power cleans, 61/43kg
1:00 rest

Friday 5/10

CGO 19.5

33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups

Saturday 5/11

between three people complete the following for time:
6k row
150 single-leg squats
90 hang cleans, 70/50kg

Sunday 5/12

5 rounds for time:
10 power snatches, 43/29kg
15 ring dips
200m run

Barbell Club: Week 1 of the May block

ARTICLES

+ Should You Do Kipping Pull-ups? – ActiveLifeRx
+ Why Does Exercise Guard Against Cancer? Inflammation May Play a Role – NY Times
+ Why Is Eating Right So Hard? – No Meat Athlete