Week of 5/20 Through 5/26

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