WOD Blog

Monday, May 25th

Happy Memorial Day

How to MURPH this year — see email for details.
Options with or without a weight vest
1. Drive around, hit all 13 stops, perform:
8 sit-ups
16 push-ups
24 air squats at each location.

2. Bethany loop:
2.3 miles running:
2 rounds:
10 sit-ups
20 push-ups
30 air squats at each location.

3. Brian to Megan one way: 2.3 miles running:
5 rounds:
5 sit-ups
10 push-ups
15 air squats at each location.

“Why sit-ups? Isn’t Murph pull-ups? Yes it is! Aside from the equipment issues, we haven’t been open which means most of us haven’t been doing pull-ups.
While we are confident that many of you could still perform 100 pull-ups, if you haven’t been doing more than 20 pull-ups at least once a week, you shouldn’t.

Why not? Isn’t Murph meant to be a crushing workout to remember the sacrifices so many people have made for us? Absolutely. But landing yourself in the hospital won’t honor anyone. Performing high volume pull-ups, especially after a long break, poses a high rhabdo (more info here 👉🏻👉🏻👉🏻: https://theconversation.com/explainer-what-is-rhabdomyolysis-and-whats-its-connection-to-crossfit-75623) risk.

Sunday, May 24th

Loft From Home

16 Rounds:
20 Seconds (Double) Dumbbell Deadlifts
10 Seconds Rest
20 Seconds (Double) Dumbbell Push Press
10 Seconds Rest
20 Seconds Up-Downs (Burpee No Push Up)
10 Seconds Rest

Mobility
1. Puppy Pose: 2 Minutes
2. Shoulder to Floor: 1 Minute Each Side
3. Wrist Stretches: 1 Minute
4. Couch Stretch: 2 Minutes Each Side
5. Pigeon Pose: 2 Minutes Each Side
6. Butterfly: 2 Minutes
7. Pike: 2 minutes
8. Straddle: 1 Minute right, left, and center
9. Kneeling Split:  2 Minutes/side
10. Scorpion Stretch: 2 minutes/side

Saturday, May 23rd

Loft From Home

Metcon 
Equipment Needed:
One Dumbbell
Jump Rope

3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees
*On the Minute: 20 Double Unders
-or-
Equipment Needed: None
3 Rounds:
40 Reverse Lunges
30 Plank Shoulder Taps
20 Burpees
EMOM: 20 Jumping Jacks

Core
Equipment Needed: Two Dumbbells
3 Rounds:
30 Second Side Plank (Each Side)
200 Meter Farmers Carry (53/35#)
1 Minute Max Leg Lift Overs
-or-
Equipment Needed: None
3 Rounds:
:30 Side Plank (Each Side)
50 Russian Twists
1:00 Max Leg Left Overs

Friday, May 22nd

Loft From Home

Metcon
Equipment Needed:
Pull Up Bar
Two Dumbbells

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

Metcon 
Equipment Needed: None
AMRAP 20:
200m Run
3 Wall Walks
10 Bench Dips
15 Kang Squats

Core
Accumulate 3 Minutes in a Plank
Every Break: 30 Second Arch Hold

Post WOD
2:00/side Towel Stretch

Thursday, May 21st

Loft From Home

Strength
3 attempts per side
Max reps OH DB/KB Squat
1:00 Wall Sit between rounds

Metcon
Equipment Needed:
Box (optional)
One Dumbbell or Kettlebell

5 Rounds
1 Minute Box Jumps/Plate Hops
1 Minute Weighted Sit-ups
1 Minute KBS/Russian Dumbbell Swings
1 Minute Rest
-or-
5 Rounds
Equipment Needed: None
1-minute Toe Touch to anything jumps
1-minute Situps
1-minute Burpees
1-Minute Rest

Post WOD
2:00/side split stretch