MONDAY 

"MURPH"

Run 1 Mile

100 x Pull-Ups

200 x Push-Ups

300 x Air Squats

Run 1 Mile

 

TUESDAY

Strict Press  40%x5, 50%x5, 60%x5

For 3 MIN -

Every :30 sec : 5xClean and Jerk @50% or light to  moderate weight

Followed immediately by 

3 MIN - 

Every Min : 2xSquat Clean 

WOD

"Constant Motion"

4 min AMRAP

6 x Toes to Bar or V-Ups

10 x Kettle Bell Goblet Squats (53lbs/35lbs)

 

WEDNESDAY 

Back Squat  40%x5, 50%x5, 60%x5

WOD

6 Rounds For Time

5 x Front Squats (155/115)

10 x Bar Hop Burpee

 

THURSDAY

Bench Press  40%x5, 50%x5, 60%x5

WOD

For Time:

30 x STRICT Pull-Ups or Ring Rows w/ 2 sec. Pause at Top

30 x Hand Release Push-Ups

30 x Air Squat to a Med Ball

30 x AbMat Sit-Ups

REST 1 MINUTE

15 x Strict Pull-Ups or Pause Ring Rows

15 x Hand Release Push-Ups

15 x Air Squat to a Med Ball

15 x AbMat Sit-Ups

REST 1 MINUTE

5 x Strict Pull-Ups or Pause Ring Rows

5 x Hand Release Push-Ups

5 x Air Squat to a Med Ball

5 x AbMat Sit-Ups

 

FRIDAY

REST DAY - Come in and Make up anything you may have missed, do tomorrow's WOD if you're not going to be around, OR WORK ON SOME SKILLS and DRILLS**** (Kipping Pull-ups / Front Rack Technique)

 

SATURDAY

Deadlift   40%x5, 50%x5, 60%x5

Bulgarian Split Squats 4 x 8 Each Leg

WOD 

5 Rounds For Time 

Row x 200m

10 x Empty Bar Thrusters

6 x Chest to Bar Pull-Ups or Ring Rows

 

SUNDAY

WOD 

Today is an ORIGINAL CrossFit 'BenchMark' workout, come in and put a score up so when we re-test this in a few weeks we can see how far we've come!

"HELEN"

3 Rounds For Time

Run x 400m

21 x Kettle Bell Swings (53lbs/35lbs)

12 x Pull-Ups or Jumping Pull-Ups

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