Wednesday 5.24.17

Wednesday 5.24.17

BRING A FRIEND DAY! 

Every 2 minutes x 10 sets

1 Rope Climb or 5 Strict Pull Up

California Run

AMRAP 10

2 Bar Muscle Ups

8 Burpees over 6” plates

 

Alpha

Split Jerk 2RM

Tuesday 5.23.17

Tuesday 5.23.17

EMOM 15, alternating

10 Landmine Rows, L

10 Landmine Rows, R

10 Hip Extensions, Superman or Good Morning

Immediately into:

3 Rounds

20 Strict Toes to Bar

20 Handstand Push Up

 

Alpha

Snatch Pull + Snatch 8x1

Monday 5.22.17

Monday 5.22.17

Deadlift, build to heavy 3

CAP 15

 

10 Rounds:

3 Deadlifts, 315/205#

5 Pull Ups

10 Push Ups

15 Squats

 

Announcements:
1. California Regional - May 26-28
2. Memorial Day Murph - On May 29th, we will have ONE class at 9AM. This workout is open to the entire community. Feel free to invite your friends!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday 5.20.17

Saturday 5.20.17

9AM

Snatch + OHS 10x1

 

AGOQ #4

2 Rounds:

10 Deadlifts 315/225#

20 Deficit HSPU 4.5” deficit

30 Front Squat 95/65#

NO CAP

No other classes today. Come support your CFR family at CrossFit Resistance as they compete!

695 South Raymond Avenue
Pasadena, California, 91105

 

Friday 5.19.17

Friday 5.19.17

Clean + Front Squat + Jerk (15 min to build . Complete 6-8 good sets)

 

AMRAP 15 (In teams of 2)

BUY IN: 50 Cal Assault Bike

50 Air Squats

100 Double Unders

 

Alpha

Run 4-6x800m @ 9

Work: Rest 1:1 (or trade with partner)

Thursday 5.18.17

Thursday 5.18.17

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE

Wednesday 5.17.17

Wednesday 5.17.17

For Time:

50 Strict HSPU

(CAP 10)

5 Sets:

15 Pull Ups

15 Strict Press 75/55#

Tuesday 5.16.17

Tuesday 5.16.17

AMRAP 30 (Teams of 3, one working at a time)

BUY IN: 1000m Row

20 Power Snatch 115/75#

40 Toes to Bar

20 Thrusters 115/75#

40 Burpees

20 SDLHP 115/75#

40 Wall Ball 20/14#

Alpha

Deadlift 3x3, use 70% of 5RM

Monday 5.15.17

Monday 5.15.17

In Pairs: (I go, you go style.)
5 Rounds:
2:00 Work/2:00 Rest
5 Strict CTB Pull Up
5 Ring Dips
10 Pistols, alternating
Max Box Jump Overs in remaining time

Alpha:
Back Squat 3x3, 80% of 5RM

Announcements

  1. 1. Spirit Week - this week, we are going to deload from our strength progressions M-F.

  2. Dynamite Duo Competition - May 20th; 10:30AM MOBILITY & 11AM Competitors will cancelled this week

  3. California Regional - May 26-28th in San Diego

  4. Memorial Day Murph - May 29th 9AM (ONE WOD)

Saturday 5.13.17

Saturday 5.13.17

9AM

(20 Min)

Clean 2-2-2-, 3x2

TEAM “Holleyman”

30 Rounds:

5 Wall Ball Shot 20/14#

3 HSPU

1 Power Clean 225/155#

 

Comp Training

Strict Pull up

2x1 rep from failure

1x max reps

 

AGOQ #1

100 DB Snatch 50/35#

80 Cal Row

60 Burpees

40 Muscle Ups

 

@20:00

AMRAP 10

10 GHD Sit Up

1 Muscle Up