Power Clean 4 x 5
C2 Rower 30 sec on/30 sec off x 5 rest 5 min 3 rds for total meters
If you are new to inversions, work on handstands and handstand holds If you are more experienced with handstands: 3 rds NOT for time 10 HSPU 30 Double Unders 10 strict knees to elbows
EMOM for 9 mins 4 Deadlift (275/185) 4 Box Jump (30/24)
3 rds NOT for time 30 Double Unders 15 GHD SU
50 Push Press (65/45) 50 Back Squat (65/45) 50 Walking Lunges 50 KB Swings (53/35) 800 m run
Fundamentals starts TODAY for June. Fundamentals classes are at 7 AM or 7 PM. We will have a regular Crossfit class at 7 am as well.
Front Squat 4 x 5
7 mins AMRAP 7 deadlifts (245/165) 7 T2B/K2E/Situps 7 dead hang pull ups
10am is FREE and OPEN to everyone
Open gym for members from 11- 2
Both classes will be partner WODS!
3 rds NOT for time 20 double unders/40 singles 3 muscle ups/ 5 HRPU/ 7 Pushups from knee 20 sec ring L-sit/ H-sit
21, 15, 9 KB swings Box Jumps (24"/20")
Deadlift 10, 10, 10
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total number of reps for all exercises
Overhead Press 3 x 5
Metcon: On a 4 minute clock Run 400m Rest remainder of 4 mins 5 rds
Keep track of run times.
We will be running at the East High track. If you show up early to your class and the door is locked, sit tight or come cheer the people in the class before yours run!
Power Clean, Front Squat, Push Press
5rds for time
7 Bear Complex Bar cannot rest on floor during a round. Weight should increase each rd
Classes at 8 & 9 AM ONLY Monday!!!
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
*For many of you that are very new to Crossfit, we will be scaling to 1/2 Murph.
3096 Poplar Avenue
Memphis, TN 38111