May 31, 2022
Strength
Clean & Jerk
Notes
Today’s strength is clean and jerk. You will have 15-minutes to complete your warm up sets and 4 working sets of 1 clean and jerk. All 4 sets of clean and jerks should be at the same weight. That weight should feel like a 7/10 difficulty. It is ok to edge on the lighter side today as we will be adding weight to our working sets throughout the month.
Conditioning
For time
- 24-30 Calories
- 75 Double Unders
- 30 Double Dumbbell Deadlifts
- 16-20 Calories
- 50 Double Unders
- 20 Double Dumbbell Hang Power Snatch
- 8-10 Calories
- 25 Double Unders
- 10 Devil Press
14:00 time cap
Notes
Today’s workout involves descending sets of calories, double unders, and double dumbbell work. Your score is the time it takes to complete the prescribed work or the amount of work completed under the 14-minute time cap.
The calories should not take longer than 1:30, 1:00, and :30 to complete the sets. Adjust the target number accordingly.
The double unders should not take longer than 1:00, :40, and :20 each set.
Choose a set of dumbbells that you would consider a moderate weight for the devil press or double dumbbell snatch. The deadlifts will feel light and easy. You should then be able to complete the double hang snatch in no more than 2-sets. Then aim to complete the devil press without taking your hands off the dumbbells.
May 30, 2022
Conditioning
For time:
Complete 3 rounds:
- 15-18 Calories
- 15 Wall Ball
- 9 Burpee Box Jump Overs
Rest 2:30
Complete 3 rounds:
- 15-18 Calories
- 21 Wall Ball
- 6 Burpee Box Jump Overs
21:00 time cap
Notes
Today’s workout is 3 rounds of calories, wall balls, and burpees, followed by a rest interval before you do another 3 rounds of calories, more wall balls, and less burpees. Your score is the time it takes to complete the 6 rounds or the number of rounds and reps completed under the 21-minute time cap.
The calories should never take longer than 1:15 to complete each round. Adjust the target number accordingly.
The wall balls each round should be completed unbroken. For an added challenge, use a heavy wall ball during the first three rounds and a lighter wall ball during the second three rounds.
If you cannot maintain a pace of at least 10 burpees per minute, consider adjusting the number of reps or the height of the box.
Mobility
2 Rounds
- 2 Straddle Pancake w/ :15 Hold at end range
- :30 Twisted Lizard per side
Notes
We will finish today with mobility. Rotate through the following two exercises at an easy pace for 2 rounds.
Straddle Pancake If you struggle to hinge at the waist, sit on a low box to allow your hips more range of motion.
Twisted Lizard If you cannot reach your back foot, adjust this by simply sinking into a deep lunge stretch.
May 29, 2022
Schedule Update
On Monday, May 30th our schedule will be as follows:
- 0800 Open Gym
- 0930 CrossFit
There will be no class cap for the 0930 class. All other classes are cancelled.
Join us for a fun Hero Workout to celebrate Memorial Day!
Conditioning
“Murph”
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
Notes
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a vest or body armor, wear it. Feel free to complete this workout is teams of 2 or 3.
May 27, 2022
Schedule Update
On Monday, May 30th our schedule will be as follows:
- 0800 Open Gym
- 0930 CrossFit
There will be no class cap for the 0930 class. All other classes are cancelled.
Join us for a fun Hero Workout to celebrate Memorial Day!
Conditioning
In a team of 3, complete 2 rounds for time:
3 Rounds through each station:
- Athlete 1: 12 Deadlifts
- Athlete 2: 4 Wall Walks
- Athlete 3: 8 Toes to Bar
30:00 time cap
Notes
Today’s workout is done in a team of 3. You will start by running 800m together. When all athletes return from the run, each athlete will occupy a station and work at the same time to complete the prescribed work at that station. Once everyone is done with their station, you may rotate. Continue rotating until each athlete has completed each station 3 times. Then go back out for another run to begin round 2. Your score is the time it takes to complete 2 rounds or the number of rounds and reps completed under the 30-minute time cap.
The runs should take no longer than 5-minutes. Adjust the distance accordingly.
The deadlift should be a light-moderate weight. The goal should be able to complete all 6 rounds unbroken.
The wall walks should take no longer than :30. Adjust the number of reps or target height accordingly.
The toes to bar should also be done in under :30. If you cannot complete the 8 reps in 1-2 sets throughout the workout, adjust the number or substitute knee raises or sit ups.
May 26, 2022
Schedule Update
On Monday, May 30th our schedule will be as follows:
- 0800 Open Gym
- 0930 CrossFit
There will be no class cap for the 0930 class. All other classes are cancelled.
Join us for a fun Hero Workout to celebrate Memorial Day!
Strength
Split Jerk
- Build to a heavy single with a :05 pause in receiving.
- Drop 10-15% and do 2 sets of 1 with a :05 pause in receiving.
Notes
Today’s strength is split jerks. You will begin by building up to a heavy single with a :05 pause in the receiving position. After finding that heavy single, you will drop 10-15% and perform two more singles with a :05 pause.
Your heavy single for the day only counts if there is total control in during the :05 pause. If your press out or shuffle your feet in receiving the bar, drop down in weight to allow more precise footwork.
Conditioning
In 2:30:
- 27 Dumbbell Shoulder to Overhead
- 30 Double Unders
- Max Reps Burpees over Dumbbells
Rest 1:00
In 2:00:
- 21 Dumbbell Shoulder to Overhead
- 30 Double Unders
- Max Reps Burpees over Dumbbells
Rest 1:00
In 1:30:
- 15 Dumbbell Shoulder to Overhead
- 30 Double Unders
- Max Reps Burpees over Dumbbells
Rest 1:00
In 1:00:
- 9 Dumbbell Shoulder to Overhead
- 30 Double Unders
- Max Reps Burpees over Dumbbells
Notes
Today’s workout is 4 intervals of dumbbell shoulder to overhead, double unders, and burpees. Each work interval begins with a buy-in of shoulder to overhead and double unders. With the remaining time you will complete as many burpees as possible. Your score is the total number of burpees completed throughout the workout.
The dumbbells should be light so that you can complete the 27 reps in 1-2 sets. Adjust the weight accordingly.
The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.
Keep a smooth, consistent pace on the burpees throughout the workout. If you cannot jump over the dumbbells, step over.
