5/23/18

AnnouncementsMEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats Then BBQ! All other classes cancelledCrossFit 201 – BootcampView Public WhiteboardMetcon (Time)10-1 Wallballs Box Jumps KBS Right into: 3 Rounds 30 walking lunge steps 15 DB Push...

Wednesday WOD

AnnouncementsMEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats Then BBQ! All other classes cancelledCrossFit 201 – CrossFitView Public WhiteboardBack Squat (1 rep max)work up to a new 1 rep maxMetcon (AMRAP – Rounds and Reps)AMRAP 12...

Tuesday WOD

AnnouncementsMEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats Then BBQ! All other classes cancelledCrossFit 201 – CrossFitView Public WhiteboardSquat Clean (1 rep max)Metcon (Time)60 Single Arm DB Clean and Jerk 50/35lbs 50 Push Ups 40...

5/21/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (AMRAP – Rounds and Reps)AMRAP 30 400 meter run 50 double unders 15 pushups 500 meter row 15 burpees to 6″ target 15 pullups

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardDeadlift (4 x 4)80%-90% of 1Rep max No bouncingMetcon (AMRAP – Rounds and Reps)AMRAP 20 minutes 400 meter run 50 double unders 500 meter row 15 burpees to 6’ target