FRIDAY 190524



5 Rounds of:

15 Single Arm DB Push Jerk - R

15 Single Arm DB Push Jerk - L

10 Strict HSPU

5-4-3-2-1 Rope Climb (reps descend each round) 

RX: 50/35

Today we aren’t concerned with gymnastics ability, we are looking to GET STRONGER.

Our scale for the Strict HSPU is DB Strict Press. This movement redundancy isn’t fancy but will make you stronger.  

TOMORROW: Saturday at 9am with Michael, MONDAY: MURPH at 9am (only class for the day)



“Filthy Fifty"

For time:

50 Box Jumps 24/20

50 Jumping Pull-ups

50 KBS 35/26

50 Walking Lunges

50 K2E

50 Push Press 45/35

50 In/Outs

50 Wall Ball 20/14

50 Burpees

50 Double Unders

CrossFit benchmark WOD that tests our ability to GO LONG today!

MOST movements are light and low skill with only a few that might cause us issue.

Mindset: 7-8 out of 10 of these should look easy to you. 2-3 should give you concern. Use scaling options FOR YOU that make this mindset possible today.

RX+ : Finish 3 movements on the list U N B R O K E N

TUESDAY 190521



For time:

Run 400m

30 Deadlift 135/95

Run 800m

30 Deadlift 135/95

Run 400m

We’ve got a light barbell today so it’s an opportunity to work on your run pacing

Utilize negative 400m splits (2nd half is faster than 1st half) & 400m pace is faster than 800m pace

(i.e. don’t just run the same pace the entire workout)

MONDAY 190520



For time:

30 Hang DB Squat Clean

30 Pull Ups

20 Hang DB Squat Clean

20 C2B Pull Ups

10 Hang DB Squat Clean

10 Bar MU

RX: 35/20

Today, we’ve got 3 different pull up variations to attack.

We are looking to move FAST today so you will choose 3 that fit your level without getting bogged down with the skill.

No bands, scaling choices include: jumping pull-ups, ring rows, and strict pull-ups