Tuesday 5/31/22 EMOM15

 #1. Strength. Hang power cleans 10x3

#2. Conditioning: EMOM -15

       30-50 DUBS 

        3-5 medball cleans

       100-200 farmer carry 

Monday 5/30/22 Murph

 

Sunday 5/29/22

 Pick one:

Saturday 5/28/22

 5 Rounds for time:

20 KB swings

20 Push press

20 goblet  squats

20 abmat sit-ups 

Friday 5/27/22 wallballs and row

 10 rounds for time

15 cal row

15 wallballs 

Thursday 5/25/22

 Pick a girl:

#1. CHRISTINE

#2. DIANE

Monday 5/23/22

 From crossfit 11th parallel 

Sunday 5/22/22

 Strength: Farmer carry

Conditioning FIGHT GONE BAD

Saturday 5/21/22 the Chief

 strength: bench press 

Conditioning: the Chief

5 rounds 

AMRAP-3 

3 power cleans

6 push ups

9 air squats

Murph is coming

 

Thursday 5/19/22 thrusters + SDLHP

 From HQ

5 rounds for time

15 sumo deadlift high pulls 

15 thrusters 

95/65

Tuesday 5/16/22 Amrap 20

 AMRAP-20

Row 12/10 calories 

10 burpees over the rower

5 power cleans 135/95

Monday 5/16/22

 “Jimmy”

Run 400

Then: 3 rounds

10 Power cleans (135/95)

20 wallballs 

Then:

Run 400

Sunday 5/15/22 Row swing thruster

 1. Strength: shoulder press 5x5

 2. Conditioning: 5 rounds for time

      Row 20 calories 

      15 KB swings

       10 thrusters

 3. Core 3 rounds w/ partner

       25 decline sit ups

        Keg hold   

Saturday 5/14/22 partner

 Strength: Deadlift 

Metcon: AMRAP-15

Partner 1. Row 300 meters

Partner 2. 50 DUBS then max GTOH

Thursday 5/12/22

 4 rounds for time

Run/row 400 meters

22 deadlifts (95/65)

11 snatches right (50/35)

11 snatches left (50/35)

22 GHD sit ups

Wednesday 5/11/22

 AMRAP- 14

7 power cleans

50 wall balls

100 DUBS

Monday 5/9/22 Macho mash

 

Sunday 5/8/22. Open Wod 17.5

         #1. Strength: Bench press

Saturday 57/22 Murph prep

 AMRAP-7

200 meter run

10 pull ups

Rest 3 minutes 

AMRAP-7

200 meter run

15 push ups

Rest 3 minutes

AMRAP-7

200 meter run

25 air squats 

Finisher- 5 rounds

Teams of 3

#1. 10 GHD sit ups

#2. 10 DB snatches

#3. Rest

Friday 5/6/22 Over the hill

 1. Strength: 4 attempts 

 max unbroken pull ups 

2. Conditioning- 3 rounds for time

     30 wallballs 

     30 renegade rows (35/25)

     30 DUBS

Thursday 5/5/22

 AMRAP-20

     5 thrusters 

     7 power cleans

     10 sumo deadlift high pulls

95/65

Loads should be light  enough to be able to do sets unbroken for the first half 

Wednesday 5/4/22 max burpees

         5 Rounds for max burpees

90 seconds on : 90 seconds rest

21 air squats

15 butterfly sit ups 

Max burpees 

Monday 5/2/22

 5 rounds

8 floor press

8 rack pulls

16 sit ups

Sunday 5/1/22 Matts Sunday special

 Teams of 4

ROW 4 K- switching every 200 meters

#1. Row 200

#2. KB swings

#3. DB snatches

#4. Wall sit holding DB