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WORKOUT OF THE DAY

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Wednesday 230607 Deadlift 7×3 + DB Floor Press

The Deadlift BBQ makes a return to The Hut Friday, June 23rd from 4-7pm!!! Come deadlift during the 4pm class and stay for the BBQ or get your deadlifting done in a morning class and come back to cheer people on and BBQ! Bring a side to share and/or something for the grill 🤙🏼

Lisa practices going “core to extremity” on the rower, driving with the legs fully before pulling with the arms.

On the 4 minute mark for 7 rounds:
3 Deadlifts (~80% 1RM, volume sets)
6 DB Floor Press (AHAP, volume sets)
Post loading

Monday 230605 15 min AMRAP chipper

Hollow holds are ALWAYS a fun warmup!


In 15 minutes, complete as many reps as possible of:

50 Box Step-ups (24/20″)
50 Jumping Pull-ups (Head 8″ under bar)
40 Reverse Step Lunges
40 Burpees
30 Toes to bar
30 Push-ups
Max-reps ring muscle-ups to the 15:00 mark
post total muscle-ups complete and any scaling

Friday 230602 Semifinal Test 4 & 5 Remix

Bryce works on a solid catch position during a set of DB Hang Cleans

Workout of the day:
15 minutes to build to a heavy single hang power snatch
-then-
For time complete:
8 Hang Power Snatch (70% of heaviest single from today)
800m Run
post hang power snatch loading
post chipper time and any scaling

Thursday 230601 5 Rounds For Reps

Who is the mystery athlete flying through big sets of jumping pull-ups?

5 rounds for reps:
1 minute max double unders
1 minute max toes to bar
1 minute max MB Bear Hug Squat (30/20#)
-rest 1 minute-
post total reps completed each round

Wednesday 230531 3 RFT

Congrats to all who joined us Monday for Murph! A BIG congrats to the many first timers! It was a blast taking on a tough workout with our special community and honoring those who gave the ultimate sacrifice. Not only did you all show up and give an all out effort, you were coachable, you scaled appropriately, and showed a dedication to movement virtuosity (something that is not always present at such high volumes). So again, thanks for giving it your all, cheering each other on, and embodying what the CFM community is all about.

The 9am Murph crew got after it! (so did the 7am!)

3 rounds for time:
30 Abmat Sit-ups
30 SA DB Hang Clean and Jerk (50/35#)
30 Up Downs to target (tall/short PU bar)
Post time and any scaling

Monday 230529 Memorial Day Murph

Classes for Memorial Day Murph are at 7:00am and 9:00am Monday! There are no PM classes today. If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

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.  -From CrossFit.com on August 18, 2005

 

“Murph”
For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the work as desired.

General Stimulus
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IF you have been keeping up your number and intensity of workouts during the last few months… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you haven’t done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you haven’t been squatting regularly, then do NOT do more than 100 squats today. There are many scaling options to make this work for YOU, ask your coach!

Friday 230526 AMRAP 20

A huge congratulations to Jonathan for passing the CrossFit Level 3 test yesterday and gaining the rare CF-L3 (CCFT) distinction. We are proud of you!

Please check the lost and found (on a squat rack in the small room) for any items left behind over the last few months as any left by Friday will be donated!

Memorial Day Murph classes at 7am and 9am this coming Monday! If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉

Congrats Jonathan!

AMRAP 20:
500m row/.6 mile bike/400m ski**
30 Box Jump Overs (24/20″)
200m Run
100 Double Unders
post total completed rounds + reps

**try to use a different erg each round

Intended Stimulus
Athletes should scale so they get through 3+ rounds today. Scaling the DU volume to something that takes no more than 90 seconds and the box jump volume to something completable in sub 2 minutes will help make this possible. Row/bike/ski should take roughly 2 minutes and the 200m run roughly 1 minute. Ergs will be first come first serve. Try to use a different erg to kick off each round.

Thursday 230525 4 Rounds EACH For Time

Please check the lost and found (on a squat rack in the small room) for any items left behind over the last few months as any left by Friday will be donated!

Memorial Day Murph classes at 7am and 9am this coming Monday! If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉

Remembering sunnier days 🙂

4 rounds, EACH for time, on the 6 minute mark:
20 Deadlifts (60/45kg)
10 Push Jerks (60/45kg)
400m Run
Post each finish time and any scaling

Intended Stimulus
Ideally, each round should take between three and 3 1/2 minutes. Meaning that a two minute run is the cut off for athletes as far as scaling the distance is concerned. You should ensure that you can get through the 20 deadlifts in three quick sets maximum and the push jerks in 2 sets max. A good goal would be to choose a rep number for the final set of deadlifts that allows you to go right into a hang clean after that the final DL rep and start your first set of push jerks. You’ll need to use the same loading for the two barbell movements, obviously making the push jerk this load determining movement.

Wednesday 230524 5 Rounds for Load

Ben works on the pull-up during our last sneaky “Murph-prep” WOD

5 rounds NOT for time, but for load:
6 Back Rack Lunge (AHAP)
30m Reverse Sled Drag (AHAP)
-complete 10 Turkish sit-ups between rounds-
post loading for each round (lunge load in kg + sled load in kg*)

*divide sled load by 2.205

Intended Stimulus
Go HEAVY on the sled drag today. That is the #1 thing you can do to hit the stimulus. Choose a load on the lunges that is challenging, but still allows you to feel stable and under full control. The turkish sit-ups will help prevent traffic jams on the sled AND are a great midline accessory component today. But again, today is all about that sled drag! Once you get it moving don’t let it stop!

Tuesday 230523 AMRAP 12

Mitch goes HEAVY for some weighted pull-ups!

12 minute AMRAP:
2 Pull-ups*
2 Push-ups*
10/7 Cal Row
*=add 2 push-ups and 2 pull-ups per rounds
post total reps of pull-ups and push-ups completed and any scaling

compare  to: May 4th, 2022

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