AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run 300 meters to start, at 5:00, 10:00 and 15:00 on your clock. Use 25lb bumpers or two 10lb bumpers to make 2″ platform for deficit deadlifts. If you can not…
If you’ve been around for a while you know what this means. Triple Zuckies.
Show up and see what’s on the board. Hints, it’s not a Skill, D’over or Make-up Day. It’s a 20ish minute routine with multiple core movements and short runs.
Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow
Skill or Strength: Barbell lunges 5-5-5-5-5 right & left following each set perform 3 reps box jump, 3 broad jumps, for max total distance Record heaviest weight for lunges, max box height and longest broad jump triple.
Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version, 1–>10–>1 Warmup: CrossFit Cleveland Ab Routine 15 reps each x 3 rounds AfterWOD/Cool Down: Coach’s Choice
Only one workout Monday at 9:00am Choice between Murph, Jerry or Webster. Plus one alternate WOD listed on the Whiteboard. We also have Kickboxing at 9:00am, then closed for the remainder of the day in observance of Memorial Day.
Memorial Day Weekend Murph. Lots of PRs
D’Over / Make-up Day You can choose to do any of the workouts from the past week, including Saturday’s. Memorial Day Weekend Update: Saturday: Normal hours all morning including the 11:00am Basic Intro Class. As usual, we will have three WOD choices for CrossFit classes. Murph, Jerry or Webster. We will have several scaled versions…
10 rounds of 3 deadlifts @ 70% of your 1 rep max followed by 45 seconds of plank hold. Time your own plank holds, use multiple sets if needed to reach 45 seconds. No additional rest, as long as you are maintaining perfect form. If your form begins to falter, stop, lower the weight 10-15%,…