ANNOUNCEMENTS
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100m Run
200/150m Row
10 Alt. Lunges
-Rest :30-
AMRAP x 3:00
5 Single Ring Ring Rows
5 Scap Push-Ups + 2-3 Push-Ups
7 Air Squats
200m Run
into...
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-
(No Measure)
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
200m Run
10/10 KB RDL
7/7 KB Russian Swing
10 Step-Ups*
7 V-Ups
*Sets 3/4 switch to Box Jumps
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)
(Score is Reps)
100m Run
5 Push Up to Pike
10 Bent Over IYT*
10 Alt. V-Ups
*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms out to the sides to create the Letter “T” shape.
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
12 Push Press (115/75)|(75/55)
20 Abmat Situps
400m Run
(Score is Time)
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press
2 ROUNDS
:30 Double Under Practice
7 Up-Downs*
7 Wall Ball Thruster
*Perform 5 Burpees in the Second Round
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wallballs (20/14)|(14/10) in Time Remaining...
-Rest 2:00 b/t Sets-
(Score is Reps)
3:00-5:00 Bike (EZ)**
*To be completed immediately after the workout is finished.
**Nasal Breathing Only.
(No Measure)
30 Mountain Climbers
10 Scap Push-Ups
5/5 SA Ring Rows
10 Alt. DB Deadlifts
Into…
2 ROUNDS
5/5 SA DB Bent Over Row
5/5 SA DB Russian Swings
10 Alt. DB Hang Snatches
5 Burpees
• 3 Squat Cleans 225/155
• 200m Sprint
• 20 KB Snatches 53/35 (10 each arm)
• Rest 2 minutes
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges
AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)
*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.
(Score is Rounds + Reps)
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)
*Each step = 1 Rep
(Score is Rounds + Reps)
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches
(No Measure)
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
60 Back Squats (185/135)|(135/95)*
*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7
(Score is Time)
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**
*Halfway switch DB Push Press
**Halfway switch to Push-Ups
5 Split Jerks**
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the ""split position"" before correcting feet. Work on pressing body fast under the bar to solid lockout.
(Score is Weight)
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Abmat Situps
750/600m Row
-Rest 1:30 b/t Sets-
(Score is Time)
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-
(No Measure)
Murphin’ on Memorial Day in honor of all our fallen soldiers. 🇺🇸
We’re grateful for all those who have given their lives defending and promoting the freedoms we enjoy.
Hi friends! We have Murph coming up on Monday! Heats kick off at 8:00am, 9:15am, and 10:30am. As always, we'll have lots of scaling options so that everyone can get a great workout. See you there!
We’re super proud to announce that Coach Kayla Donahue is officially a CrossFit Level 2 Trainer! Help us in congratulating her for completing the course at CrossFit Mudtown.
We can’t wait for her to teach us what she learned so we can all be a little bit better. 👊🏼
Awesomesauce!!! Love seeing more knowledge and experience hitting the floor at CFC.
Congratulations, Coach Kayla!
Congrats Kayla! Woohoo!
Coach Kayla Donahue!!!
You go girl ❤️
17.1, We thought we left you back in 2017. It was not good to see you, old friend. 😐
Your new name, 21.2, did not fool us. We knew what you were.
And for those who met you for the first time, they didn’t like you either.
☝🏼So we tell you now, we move on and hope to never see you again 🤣.
Anyone else wondering if they’ve ever spent this much time upside down? 🤸🏼♂️🤸🏽♀️
21.1 was a new experience with wall walks appearing for the 1st time in the CrossFit Open! Two more weeks to go and we can’t wait to see what Dave Castro has in store for us next.
It feels great to be back and have a goal to work towards! Cheers to Open Season, Friends! 🤜🏼🤛🏼
Hustle so hard your shoes can’t keep up. 🏃🏾♂️💨
Rochard Moricette came to put in work today! That’s the grind we love to see- especially to kick off the week of the CrossFit Open. Shout out to everyone who made it in to the gym today.
Here’s our pre-game to the Super Bowl. 💪🏼
We call this Sunday Funday! Coach Philip programs, we show up and throw down. Anyone and everyone is welcome! Want to join? Sign up for next Sunday’s Open Gym and see what it’s about.
Now... to watch some football. 😉🏈 Who is your team? Comment below.
Happy Monday, Friends! Help us give a warm welcome to the newest member of our Fit Fam, Coach Haley Bosco
She comes to us from Boise, Idaho and has been CrossFitting since May 2015.
These were her very 1st two classes this morning. 💪🏼 She’ll be coaching in the a.m. moving forward. So, sign up and throw down with her. If you see her this week, be sure to welcome her. 🤗
Today we said goodbye to Coach Davis during his last two morning classes. We‘re sad to see him go, but we’re excited to see him embark on a new journey at his own gym- CrossFit Waymaker.
Before you go, we’ve got to say thank you. Thank you for making goofy jokes, waking up so early, giving it your all to teach us and for being more than just a coach.
We’ll all remember the times when we’re ready to start the WOD but Davis is still chatting it up with everyone getting to know them on a deeper level.
You’re more than just a coach to us- you are a friend and our family.
We wish you the best of luck, big guy but we know you don’t need it. You have a heart of gold.