Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Goose Step – 10 Squats – 5 Down/Up/Child – 10 Pushups – 10 Sit ups – 10 Pull ups – Zig Zag Jumps – Criss Cross Jumps – 200m Run – 2 Min Calf Stretch – 2 Min Couch Stretch –

WOD - Memorial Day Murph – (Compare to 5/30/22)

9am Class ONLY TODAY!!!

Rxd is with a 20/14# Vest

L3 is without a vest

You can also get a partner and treat this as a partner WOD.

1 Mile Run L2-800m L1-400m

100 Pull ups L2-50 Pull ups L1-25 Ring Rows

200 Pushups L2-100 Pushups L1-50 Pushups

300 Squats L2-150 Squats L1-75 Squats

1 Mile Run L2-800m L1-400m

For Time

Warm Up - On a 6:00 clock: Partner 1 | 6/8 calories - Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang - Then - 5 sit-ups, slow - 10 sit-ups, fast - 5 scap pulls - 10 kip swings - 5 kipping knees to armpits - 5 knees to elbows - 5 toes to bar - Mini round: 1 set with a partner: 5 sit-ups, partner 1 - 5 sit-ups, partner 2 - 10 calories, partner 1 - 10 calories, partner 2 - 5 toes-to-bars, partner 1 - 5 toes-to-bars, partner 2 - 10 calories, partner 1 - 10 calories, partner 2 - 5 knees-to-elbows, partner 1 - 5 knees-to-elbows, partner 1 – Use workout variations.

Partner WOD
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 knees-to-elbows
42/60 calories
– Use any machine for calories.
– Share work as desired.

For time

Level 2
60 AbMat sit-ups
56/80 calories
40 toes-to-bars
42/60 calories
60 knees-to-elbows
30/40 calories
– Use any machine for calories.
– Share work as desired.

For time

Level 1
30 AbMat sit-ups
42/60 calories
30 lying toes-to-bars
40/40 calories
30 hanging knee raises
16/20 calories
– Use any machine for calories.
– Share work as desired.

For time

Post WOD - 1:00 cobra stretch - 1:00 couch stretch/side

Warm Up - 3 sets:  100-meter run - 5 dumbbell shoulder presses, right - 5 dumbbell shoulder presses, right – 5 shuttle runs - 5 dumbbell windmills, right - 5 dumbbell windmills, left – 5 shuttle runs - 10 pull-ups - 10 push-ups – 100ft suitcase carry (Rt/Lt) – DB hang snatch:  6 hang dip-drive + shrug/arm – 4 hang snatches/arm – 8 alt. DB hang snatches – 8 alt. DB hang snatches -  

WOD – 15 Min AMRAP
100-m DB suitcase carry L3-50/35# L2-40/25# L1-30/15#
10 shuttle runs L2-8 shuttle runs L1-6 shuttle runs
30 alternating DB hang snatches L2-same L1-20 reps
– Shuttle run is 25 ft out and back.

Rounds + reps

Strength – Overhead Squats – 3-3-3-1-1-1 (2:30 per set)

Post WOD – 2 sets:  :30 calf stretch/leg - :30 standing pike stretch

Warm Up - Hip rotations, out and around - Hip rotations, in and out - High knees - Butt kickers - Bear crawl - Skipping forward - Skipping backward - Carioca  - Shuffle - Bear crawl - Zig zag jumps - Criss Cross Jumps - Skipping for height - Skipping for length - 200-meter build-up run – Wall walks:  3 down dog to wall step ups – 10 alt hand lifts (feet on wall) – 3 partial wall walks – 1 wall walk – Hang squat cleans:  5 hang dip stands – 5 hang dip shrugs – 5 hang muscle cleans – 5 front squats – 5 tall squat cleans – 5 hang squat cleans –

Strength – Hang squat clean – 6-6-6-6-6-6 (3 min per set)

WOD – 12 Min AMRAP
200-m run L2-same L1-100m
8 hang squat cleans L3-115/75# L2-75/55# L1-45/35#
4 wall walks L2-4 partial wall walks – L1-4 inchworm + pushups

Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 alternating calf Stretch - 1:00 hamstring straddle stretch

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. - 2 sets:  5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges/leg - 10 single-leg toe touches/leg - 5 burpees – 10 KB deadlifts – 5 KB hike swings – 5 Russian KB swings – 5 KB swings – Prep:  8 KB swings – 6 burpees to target –

WOD
24 KB swings L3-55/35# L2-45/25# L1-35/15#
12 burpees to a target L2-lower target L1-burpees
– Burpee target is 6 inches above fingertips with arms overhead –

6 rounds for time (15 Min CAP)

Strength – Shoulder Press – 3-3-3-3-3-3 (2:30 per set)

Post WOD - 1:00 double-forearm stretch (extension) - 1:00 double-forearm stretch (flexion)

Warm Up - 2:00 bike, easy - :15 rest - :45 alternating scorpion stretches - :15 rest - 1:00 bike, moderate - :15 rest - :45 alternating single-leg toe touches - :15 rest - :45 bike, moderate-to-fast - :15 rest - :45 air squats - :15 rest - :30 bike, sprint – Pistols:  6 narrow stance squats – 3 narrow stance squats – 2 toe assist pistols – 2 toe assisted pistols – 2 foot wrap pistols – 2 foot wrap pistols – 4 alt pistols to target – 4 alt pistols – 2 min to find your variation – Practice round:  6 alt pistols – 6 calories -

WOD

1:30 Clock
20 single-leg squats L2-16 to a target or assisted L1-12 reverse lunges
Max-cal bike
– Rest 1:30 between rounds -

6 rounds

Post WOD - 200-meter recovery walk - 1:00 foamroll calves - 1:00 foamroll hamstrings - 1:00 foamroll quads - 1:00 foamroll lats

Warm Up - 1 set:  1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - :30 deep squat hold - 10 air squats - 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - 10 jumping squats – 10 scap pulls – 10 kip swings – 5 lever downs – 3 paused pullups – 5 kipping pullups – Deadlift – Empty bar:  :20 set up hold – 5 deadlifts – 10 deadlifts – 10 deadlifts (light load) – Build up:  5 deadlifts (light weight) – 5 med ball front squats – 5 broad jumps – 5 deadlifts (moderate) – 5 med ball push presses to target – 5 box jumps – 5 deadlifts (moderate add) – 5 wall ball shots – 5 box jumps – 5 deadlifts (work weight) – 5 pullups – 5 wall ball shots – 5 box jumps - :20 row (hard) – use workout variations –

WOD
10 deadlifts L3-275/185# L2-185/125# L1-65/45#
20 pull-ups L2-jumping pullups L1-ring rows
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
40 box jumps L3-24/20” L2-20/16” L1-16/12”
1,000-m row L2-800m row L1-600m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

For time (20 Min Cap)

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side

Warm Up - 2 sets:  :20 jumping jacks - :20 alternating Samson stretch - :20 single-leg toe touches - :20 leg swings, side to side - :20 leg swings, forward and back - Any machine:  :30 slow - :30 rest - :30 moderate - :30 rest - :30 fast - :30 rest - :30 rest
WOD
400 calories on any machine L2-300 calories L1-150 calories

For time

-share the work – one works at a time -
Post WOD
1:00 pigeon stretch/leg
1:00 couch stretch/leg

Warm Up - :30 Samson lunges - :30 plank - :30 push-ups - :30 air squats - :30 pike shoulder taps - :30 ring rows – Thruster:  5 full grip front squats – 5 squat stance push presses – 5 slow thrusters – 5 fast thrusters - 2 sets:  3 seated hand over hand - 3 rope hangs - 3 rope hanging knee raises - 3 rope hanging foot-locks - 3 rope hanging foot-lock and pulls - 1 round:  1 partial rope climb - 3 thrusters – Perform half workout height. – Use workout thruster loading.

WOD

3:00 AMRAP
1 rope climb L2-AHAP L1-3 hand over hands
9 thrusters L3-95/65# L2-75/55# L1-45/35#
– Rest 3:00 -
– Start each round where you left off.

5 rounds

Post WOD - 1:00 forearm stretch - 1:00 foam roll quads

Warm Up - 1 set:  :20 bike, easy - :20 bike, moderate - 10 PVC good mornings - :20 bike, moderate - :20 bike, hard - 10 PVC pass-throughs - :20 bike, moderate - :20 bike, hard - 10 V-ups – 10 scap pulls – 8 kip swings – 8 sumo deadlift shrugs – 3 kip swings + 3 knees to armpits – 6 sumo deadlift high pulls – 4 knees to elbows – 4 sumo deadlift high pulls  - WOD prep:  :20 Echo bike - 7 sumo deadlift high pulls - 5 knees-to-elbows

WOD
30/22 calorie bike L2-20/15 cals L1-15/10 cals
20 sumo deadlift high pulls L3-95/65# L2-75/55# L1-45/35#
15 knees-to-elbows L2-knees AHAP L1-knees to 90

5 Rounds for time

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side

Warm Up - 200-meter jog - 20 jumping jacks - 5 inchworms - 20 jumping jacks - 10 alternating Cossack squats - 20 jumping jacks - 10 barbell good mornings - 200-meter run - 20 jumping jacks - 10 deadlifts - 20 jumping jacks - 10 up-downs over the barbell - 20 jumping jacks - 10 jumping air squats - 200-meter run – Power Cleans:  Empty bar:  5 clean deadlifts – 5 clean pulls – 5 muscle cleans – 5 power cleans – Build up:  5-5

Strength – Power Cleans – 5-5-5-5-5

WOD
30 power cleans L3-155/105# L2-105/75# L1-45/35#
800-m run L2-600m L1-400m
30 power cleans L3-155/105# L2-105/75# L1-45/35#

For time (15 Min Cap)

Post WOD - 2 sets:  1:00 hamstring stretch/leg - 1:00 forearm stretch

Warm Up - 3 sets:  :30 on any machine - 10 Spiderman lunges - 5 wall-facing squats – 10 front rack elbow raises - 10 alternating Cossack squats – Empty bar:  2 sets:  5 ¼ front squats – 5 ½ front squats – rest – 5 pause front squats – 5 front squats – (add weight to 2^nd set) – Build up:  5-5

Strength – Front Squat – 5-5-4-4-3-3-2-2-1-1-1 (3 min per set)

Post WOD – 1 min perfect squat hold – 1 min couch stretch/side – 1 min lying figure 4 stretch/side

Warm Up – 1 shuttle run – 5 slow squats – 10 down to up dogs – 5 banded good mornings – 1 shuttle run – 5 slow pushups – 5 squat jumps – 10 banded pull aparts – 1 shuttle run – 5 box step up and overs – 6 DB snatch (light) – 10 banded pass throughs – 5 box jumps slow step over – 1 shuttle run - 6 DB snatch (working weight) – 5 box jump overs - Mini round:  1 shuttle run – 6 box jump overs – 6 DB snatches –

WOD – 20 Min AMRAP

2 shuttle runs L2- same L1-same

10 box jump overs 24/20” L2-20/16” L1-16/12”

10 alt. DB snatches 50/35# L2-40/25# L1-30/15#

Rounds + reps

Post WOD – 1 min couch stretch / side – 1 min calf smash / side – 1 min bar hang

Warm Up – 1:00 any machine - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows – 1:00 any machine - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 2 sets:  10 banded shoulder presses - 10 banded pull-aparts - 10 banded pass-throughs - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 push-ups from the knees - 10 push-ups – 5 scap pulls – 5 kip swings – 3 strict pullups – 3 kipping pullups –

WOD – 20 Min AMRAP
5 pull-ups L2-3 pullups L1-3 ring rows
10 push-ups L2-6 pushups L1-6 knee pushups
15 air squats L2-9 squats L1-9 squats

Rounds + reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 1:00 row (4-second recovery) - 25 double-footed bunny hops (ball of foot contact) - 25 single-unders (elbows in) - :30 alternating calf floor stretch - 1:00 row (3-second recovery) - 25 high jump singles - 10 x single-single-double unders (wrist whip) - :30 alternating calf floor stretch - 1:00 row (2-second recovery – hard effort) - 25 double-unders (jump higher and whip the wrists) - 2:00 double under test/practice - 15-calorie row - 50 double-unders - 15-calorie row – Use workout variations.

WOD
40-cal row L2-30 cal row L1-20 cal row – (should be completed in 3 min or less)
200 double-unders – 100 double unders / attempts L1-200 singles
40-cal row L2-30 cal row L1-20 cal row

For time (10 Min Cap)

 Strength – Back Squat – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch

Warm Up - 200-meter run, slow - :30 alternating hamstring scoops - :30 toe touch and reach to sky - :30 sumo alternating toe touches – 200m run - :20 zig zag jumps - :20 criss cross jumps - :20 good mornings – 200m run - :10 squat jumps - :10 broad jumps - :10 single under jumps (no rope) – Deadlift:  10 empty bar deadlifts – :30 plank – 10 banded steps (Rt/Lt) – Build up:  10-10-10

WOD
1,600-m run
15 deadlifts L3-315/225# L2-225/155# L1-65/45#

-Rest 3 Min-

2 Rounds for total time

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg

Warm Up - 2 sets:  20 jumping jacks - 10 PVC pass-throughs - 10 push-ups to downward dog - 5 elbow-to-instep/leg - 10 air squats - 10 PVC shoulder presses – Box jumps:  10 box step ups – 6 box jumps (slow step down) – 4 box jumps (fast cycling) – Bench press:  Empty bar – 20 sec lockout – 5 bench press (pause at chest) – 5 bench press (pause at lockout) – 5 bench press (fast cycling) – Build up:  Bench press – 8-7-6

Strength – Bench Press – 8-8-7-7-6-6

WOD
15 box jumps L3-30/24” L2-24/20” L1-20/16”
15 bench presses L3-135/95# L2-95/65# L1-45/35#

5 rounds for time (15 min Cap)

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 1:00 bike, easy - :30 deep squat hold with alternating hand reaches to ceiling - 1:00 bike, moderate - :30 air squats - 1:00 bike, hard - 10 jump squats – Wall ball shots:  2 sets:  5 med ball front squats – 5 squat stance push press – 5 wall ball shots – Mini round:  5 wall-ball shots - 5 AbMat sit-ups - 5-calorie bike – Use workout variations.

WOD

75/60-50/40-25/20 reps L2-60/50-40/30-20/15 L1-50/30-30/25-15/10
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#
AbMat sit-ups
Calorie bike

For time (30 min Cap)

Post WOD - 1:00 foam roll/quad - 1:00 couch stretch/leg - 1:00 calf stretch/leg

Level 3

PARTNER WOD - 20 MIN AMRAP
400-m run
100ft handstand walk
100 walking lunge steps
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.

Level 2

PARTNER WOD - 20 MIN AMRAP
300-m run
20 handstand shoulder taps
80 walking lunge steps
– Run together.
– Split the handstand shoulder taps evenly (10 reps each)
– Share the lunges as desired.

Level 1

PARTNER WOD - 20 MIN AMRAP
200-m run
Bear crawl (50 ft)
60 walking lunge steps
– Run together.
– Split the bear crawl evenly (25 ft each).
– Share the lunges as desired.

Warm Up - 1 set:  15 pulls on the rower (easy pace) - 10 good mornings - 15 pulls on the rower (18-20 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 reverse lunges - 15 pulls on the rower (26-30+ strokes-per-minute pace) - 10 jumping air squats – 10 scap pulls – 5 quick kips – 3 lever downs – 3 pullups – 3 mixed grip pullups – 3 butterfly pullups –

WOD – 15 Min AMRAP
3-6-9-12…
Chest-to-bar pull-ups L2-Pullups L1-Ring rows
– Row 15/12 calories after each round L2-13/11 calories L1-10/7 calories

Total pullups/ring rows completed

Strength – Squat Clean – 1 rep @ 50-60% every 30 sec – 20 rounds

Post WOD - 1:00 banded shoulder stretch/arm