Monday, 6/4/2018 A. Four sets of: Power Clean x 1.1.1.1 @ 80% (rest 10 seconds between singles) Rest 2 minutes Weighted Pull-ups x 2-3 reps Rest 2 minutes B. For max reps/calories: 2 Minutes of Rowing (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump-Overs (20/24) Rest 2 minutes 2 Minutes of Rowing (for calories) Rest 2 minutes 2 Minutes of Kettlebell Swings (16/24) N. 5K Run ———- Tuesday, 6/5/2018 A. Five sets
Monday, 5/28/2018 “MURPH” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run ———- Tuesday, 5/29/2018 A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Regional’s Event 2 “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 295 / 220 lb. Bench press, 195 / 135 lb. Squat clean, 145 / 105 lb. Time cap: 17
Schedule ALERT Monday, 5/28/2018 Big Horn will be closed. Please join us at CrossFit Terra Nova at 10am for “MURPH” Monday, 5/21/2018 Warm Up: Coach’s Choice + 15 Wall Balls A. Four sets of: Deadlift x 3-5 reps, 80-85% Rest 2-3 minutes B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups N. 5K Run ———- Tuesday, 5/22/2018 Warm Up: Coach’s Choice + 14 Wall Balls A. Every 2 minutes, for 10
Monday, 5/14/2018 Warm Up: Coach’s Choice + 15 Wall Balls A. 3 sets of: Deadlift x 6-8 reps @ 70% Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. 3 rounds of: 500 Meter Row 15 Push-ups 25 Kettlebell Swings (16+/24+) N. 5K Run ———- Tuesday, 5/15/2018 Warm Up: Coach’s Choice + 14 Wall Balls A. Every 90 seconds, for 6 minutes (4 sets): Power Clean + Jerk @ 50-65% followed by…
Monday, 5/7/2018 Warm Up: Coach’s Choice + 10 Wall Balls A. 5 sets of: 2-3 Tempo Back Squat (30X1) @ 70-75% Rest 15-20 seconds 10-12 Under Grip Strict Pull-Ups Rest 3 minutes B. 4 sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Squat Cleans (95/135) N. “Griffin” 800 Meter Run 400 Meter Run (Backwards) 800 Meter Run 400 Meter Run (Backwards) ———-