The Long Haul

Every 2:00 for 40:00

0:00-2:00: Run 400m

2:00-4:00: 30 Burpees

4:00-6:00: 450m/ 375m Row

6:00-8:00: 20 Box step ups (24″/20″) +15 V-Ups

*Score is Reps of burpees and step ups + v-ups

 

 

                                     

 

 

Backsquats

Backsquat

5-4-3-2-1-2-3-4-5

The second sets of 2,3,4,5 were meant

to be heavier than the first.

 

 

Everyone did an fantastic job completing the workout as intended.

 

Core and Make Up Sunday

CORE    

3 Sets of 12- Romanian Deadlifts

3 Sets of 8- Sumo deadlifts

3 Sets of 1 minute- D Ball Hold

Rest 2 Minutes in between all sets

 

                     

Partner Push Jerk

With a partner complete for time:

100 Push Jerks (155/105#)

*1 person works at a time. Every time the bar is dropped both partners do 7 chest to bar pullups. Then the other partner starts their push jerks.

 

 

                          

                                       

Swing, Squat, Jump

Part 1

10-8-6-4-2-4-6-8-10

Knees to Elbows

Double Kettlebell Front Squats 53#/35#

*Do 30 Double Unders after each round

then:

Part 2

Once done w/ part 1, take until clock hits

25:00 to find a 4 Rep Max Front Squat

 

                        

Deadlift- 2 inch Block Pull

Find 1RM- 8 attempts *20 minutes*

then:

Accessory Work

2x 1:00 GHD PVC Paddling

2x 6-8 Glute Ham Raises

Compare to: April 2018, March 2018, December 2017, March 2017, May 2016

Just some of the many faces of determination throughout the day.

  

                                     

Snatch & Muscle Up

WOD

21 Squat Snatch 95/65#

7 Muscle Ups

15 Squat Snatch

5 Muscle Ups

9 Squat Snatch

3 Muscle Ups

then:

Accessory Work

3 Sets (every 2:00)

10 One Arm DB Rows

For those of you who love watching people lift heavy weight and enjoyed today’s workout, here is the men’s last heat of the 1 rep max snatch event from last years crossfit games. Women’s final heat starts at 1:54:12.

             

Happy Mother’s Day- CORE and Make Up

CORE

100m Yoke Carry

35 GHD Situps

*Choose your own weight. First 50m must be unbroken

 

 

                            

Jackie’s Elusive Sista’

WOD: Jackie’s Elusive Sista’

50/40 Cal Row

40 Single Arm Kettlebell Thrusters 53#/35#

30 No Push-up burpees

*For the thrusters alternate every 10 reps

 

Our new programming doesn’t necessarily name all our workouts so some of early morning classes were given creative authority over today’s workout title. Slightly modified throughout the day though.

 

Sunday- Make Up and Core

CORE

4 “Giant Sets”

10 Mummy squats- 20 sec hold each

10 Romanian Deadlifts

15 Hollow Rocks

15 Weighted Pausing Hip Extensions 25#/15#

We had some rigorous shoe testing by our cornhole champs, Ben and Cole.