Bring a friend

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Calves

400m Run

10 Airsquats

10 sit-ups

10 lunges

10 sit-ups

Metcon

Metcon (Time)

4 rounds for Time

50 Alternating Lunges

30 KB swing 53/35

20 Slamball Burpees 30/20

Cashout No measure:

Grab a partner & complete:

3 rounds for FUN:

20 Medball Toss Sit-ups 20/14#

10 Superman

Fri 170526

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Calves

400m Run

10 jumping lunges

8 Hand release push-ups

6 HSPU or 3 wall climbs

Weightlifting

Shoulder Press (5-5-5-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

4 Deadlifts @ 70%1RM

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Thurs 170525

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Quad stretch calves & ankles

Hi knees 25m

Butt Kicks 25m

10 Airsquats

5 pullups or Ring rows

300m Row

Skill & Strength

8:00 Minutes Pull-up/Muscle-Up Practice

Metcon

Metcon (Time)

For Time:

1,000m Row then:

    6 Rounds:

* 9 Pull-ups

* 6 Pistols

* 3 Dips

Finish with a 1000m Row

Wed 170524

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Pull Thur & circles

Leg swings

Calf stretch

8 Burpee broad jumps

16 mountain climbers

8 hand release push-ups

6 strict pull-ups or Ring Pulls

2:00 practice DU

Weightlifting

Back Squat (4-4-4-3-3)

Perform 1 set every 90 seconds:

3 x 4 @ 70% 1RM

2 x 3. @ 80% 1 RM

Metcon

Metcon (Time)

For Time:

150 Double Unders (300 singles)

30 alternating DB Snatch 55/35

15 Burpees

100 Double Unders (200 singles)

20 alternating DB Snatch 55/35

10 Burpees

50 Double Unders (100 singles)

10 alternating DB Snatch 55/35

5 Burpees

Tues 170523

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC Pull thru

8 PVC goodmornings

8 PVC clean grip Hi pulls

200m Run (100 forward & 100 backwards)

10 hollow Rock

10 airsquats

10 burpees

10 pull-ups

Then warm up Clean & Jerk

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

10:00 to establish 1RM

Metcon

Metcon (AMRAP – Reps)

3 rounds for Reps of Clean & Jerk:

Max unbroken Clean & Jerks (135/95)

400m Run

15 GHD Sit-ups

Mon 170522

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Warm-up

PVC stretches

Calf stretch

6 Spider-Man lunges

400m Run

2x:

10 Alternating pistols

5 pullups

Metcon

Metcon (Time)

10 rounds for Time:

3 wall climbs

6 toes to bar

9 Box Jumps 24/20

Saturday Fun

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

1,600m row or 1 mile run

40 Push-ups

50 Box Jumps 24/20

60 KB swing 53/35

80 Walking Lunges

60 Wallballs 20/14

50 smith-ups 25/10# plate

40 Burpees

Only one partner can work at a time.

Partners can break up run & reps between them as desired

Fri 170519

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Calves

400m Run

3 rounds 8 reps each:

Hollow rock

Airsquats

Burpee

Pullup

Metcon

Metcon (Time)

For Time:*

15 Thrusters 105/75

21 SDLHP 105/75

12 Thrusters

15 SDLHP

9 Thrusters

9 SDLHP

*Every 2 minutes in the minute perform 5 Burpees over Bar until wod is complete!

Thu 170518

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Calves

200m Run

2x:

10 V-ups

5 Pull-ups

10 OHS

SKILL: Practice Rope climbs

Metcon

Metcon (AMRAP – Rounds)

20 minute AMRAP:

2 Rope Climbs

7 T2B

14 OHS 95/65

Run 400m

Wed 170517

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Pvc stretches

2x:

5 Pull Ups

15 Butterfly Sit Ups

10 Cal Row/100m Run

10 Wall Balls

Then with PVC review:

Bear Complex 1.deadlift

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Weightlifting

Bear Complex (1-1-1-1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Emom x 8:00 1x thru series AHAP

Metcon

Metcon (Time)

For Time:

30-20-10

Deadlift 185/135

WallBall

Push-up