Every 1 min for 7 mins: Snatches and Overhead Squats
Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats
Community. Coaching. Caring.
Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Perform this as a complex (2 PP + 1 PJ for load)
21-15-9-6-3 reps, for time of:
Burpee Box Jump (24″/20″)
Wall Ball (20#/14#)
Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CF Games:
To watch any of the eight regional competitions, tune in to Games.CrossFit.com for live streaming of every heat of every event of every division.
All regionals start at 9 a.m. local time. The detailed schedules will be posted to the regional pages, which you can access by clicking the region icons on the side of the Games site.
Regional Weekend 1: May 15-17
Regional Weekend 2: May 22-24
Regional Weekend 3: May 29-31
7 Interesting Facts From The Atlantic & South Regionals You May Have Missed www.boxlifemagazine.com
Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups
Photo by Rob W.
Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Watch archived coverage from Regional Week 1
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 2-2-2-1-1-1
Warm up for the Regional MU/Clean ladder
For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)
Scale 15 MU to 25 C2B pull-ups
Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)
Photo by Rob W./ Photobomb by Michelle
Events:
Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com
As a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
100m Overhead Walking Lunge With Plate (45#/25#)
* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.
Squat Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder
For time:
15 Muscle-ups
1 Squat Clean, 205/135 lbs
1 Squat Clean, 225/145 lbs
1 Squat Clean, 245/155 lbs
1 Squat Clean, 255/165 lbs
1 Squat Clean, 265/175 lbs
Scale 15 MU to 25 C2B pull-ups
Squat Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Push Up (Deficit) Hands on 25# plates
Run 400m