Greg.

FITNESS & ENDURANCE

A. Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B. In teams of two, complete a 800 meter walk.
Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

AIM

A. Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds

B. In teams of two, complete a 800 meter walk.
Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

SPORT

For times:
Run 2400 Meters
Rest exactly 6 minutes
Run 1600 Meters
Rest exactly 4 minutes
Run 800 Meters
Rest exactly 2 minutes
Run 400 Meters

CROSSFIT MOMS

Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges

Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges

Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges

**For dips: Use rings, parallel bars or a bench.

If you missed yesterday’s beach wod the next one is scheduled for Saturday, June 7th. Join the sweaty, sandy fun!!

FITNESS & AIM

A. Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111
Rest 60 seconds

B. Three sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Rest 3 minutes

–OR–

Team Version:
In teams of three, complete three rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.

SPORT

A. Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 45 seconds

B. Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.

C. Three rounds for time of:
10 Man-Makers (55/35 lbs)
15 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups

CROSSFIT MOMS

Rest Day

MEMORIAL DAY MURPH

The Workout:
Full – Half – Individual Or Team Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*scale as needed*

*This is a FREE workout but any donation is greatly appreciated.*
Bring a friend for the Memorial Day FUN!
$30 donation includes a Team Fernandez T-shirt (while supplies last)
$20 suggested donation (does not include T-shirt)
This year’s fundraiser will benefit the Sua Sponte Foundation.

CROSSFIT MOMS

“Baby Murph”

Advanced
800m run
60 pull ups
60 push ups
60 squats
800m run

Intermediate
400m run
45 pull ups or progressions
45 push ups
45 squats
400m run

Beginner
200m run
30 pull up progressions
30 push ups
30 squats
200m run

*Partition the pull ups, push ups and squats as needed.