Workout of the Day

Workout of the Day

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Workout of the Day postings


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.

 





Skill:
2 Rounds Not for Time of:
8 Handstand Pushups
8 Deck Squats
8 Chest-to-bar Pullups

Strength:
Overhead Press 5, 5, 3, 3, 2, 2
Back Squat 3, 3, 3, 3, 3, 3





Strength:
Deadlift  5, 5, 5, 3, 3, 3

Metcon:
60 Double Unders
50 Pullups
40 Front Squats
30 Burpees
20 Wall ball
10 Thrusters (use same weight as FS)





Metcon:
"Filthy Fifty"
50 Box jumps (24"/20")
50 Jumping pullups
50 Kettlebell swings (1 pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45#/35#)
50 Back extensions
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders
For Time

No strength or skill today. Quick warm up and review of movements then...
Let it rip!





Skill:
EMOM 9 min
25 DU
3 Burpees

Metcon:
2 x 1000m Row
Rest as necessary between rows





Strength:
Back Squat 5 x 5

Metcon:
Amrap 8 min
7 Push Press (95/65)
7 SDHP





For Members: Classes at 9 & 10 and Open gym from 11 - 1

Wanna Try Crossfit Chickasaw? Our 10:00am class is FREE and OPEN to anyone and everyone!  Come try out Crossfit this morning.  

We are lucky enough to be the Lululemon studio of the month, and expect to see a bunch of our Lulu friends at 10.  Can't wait!





Strength:

Clean 5x3

Metcon:

21, 15, 9
Walking Lunges (45#/25#)
Push Press (115#/75#)

Cashout - 100 double unders then 30 GHD SU





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