Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

EMOM for 6 min
3 burpees
3 over the box jumps
3 burpees

Metcon:

50 thursters 95/65
1 mile run







Strength:

In 12 minutes build to a heavy 2 rep back squat

Skill:

4 rds NOT for time
50 double unders/125 singles
20 CTB pull ups
25 GHD SU
1 rope climb/practice basic rope climb technique
5 muscle ups/10 ring dips





Strength:

In 16 minutes build to a HEAVY 3 rep deadlift

Metcon:

3rds
10 toes to bar
10 power cleans
20 HRPU
then
3 rds
10 pull ups
10 burpees
20 sit ups
then
100 squats





For Members: Classes at 9 and 10 AM and open gym from 11- 1:00pm  Expect a more typical class at 9 and a partner WOD at 10.

For EVERYONE else: Our 10:00am class is free and open to everyone.  Come check out Crossfit.  We would love to see you!





Skill:

3 rds NOT for time
4 muscle ups
8 HSPU
40 double unders

Metcon:

800m run
then
3 rds
10 deadlift
10 over the bar burpees
10 toes to bar





Strength:

OHS 5x3

Metcon:

8 min AMRAP
5 KB swings
7 Box Jumps
15 Double Unders





Metcon:

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

For Time. Complete all reps of each exercise before moving to the next.





Skill:

EMOM for 8 Min
3 deadlift (225#/155)
20 double unders

Metcon:

5 rds
In 3 minutes
Row 350m
Max rep wall ball
Rest 3 min

Score is total number of wall ball shots for all 5 rds





Strength:

In 15 minutes build to a heavy 1 rep back squat

Metcon:

7 rds for time
5 power cleans (95/65)
5 front squats
5 STO





For Members:  Classes at 9:00 and 10:00am. Open gym from 11:00am to 1:00pm.

Our 10:00am class is open to anyone and everyone.  Come try Crossfit!

We are Lululemon's Memphis Showroom's studio of the month for July, so we hope to see our Lulu friends in force one last time in July.

 





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