WOD

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Warm-up (No Measure) 1:00e Banded Shoulder Stretch -then- 2 Rounds 5 Ring Row :20e Side Plank 5 Russian Kettlebell Swings 100m Run -then- Barbell Warm-up Strength (5 Rounds for weight) Every 3:00 x 5 3 Strict Press + 3 Push Press 5 Strict Chest to Bar Pull-ups 50e Suitcase CarryPut an emphasis on range of motion in the pull-ups today. If your chest doesn’t touch the bar, either add more band or switch to jumping chest to bar. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scary Helen COMP (Time) 3 Round for Time 600m Run 10/10 KettlebellSnatch (53/35) 12 Chest to Bar Pull-ups*note the kettlebell snatch is from a hang position
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 3/3 Worlds Greatest Stretch 4 Empty Barbell Front Squats 4 Push-ups 200m Echo Bike (.2 km) Front Squat (Every 2:30 x 5 4 Reps @ 80% 3 Seated Box Jump ) Sit on bench Jump on box Metcon (Time) GPP (Teams of 2) 1000mRow 50 Kipping Handstand Push-ups 3000m/2500m Echo Bike 50 Dumbbell Bench Press (50/35) 1000m Ski 50 Deficit Push-ups (45lb/25lb plate) COMP (Teams of 2) 1000m Row 50 Strict Handstand Push-ups 3000m/2500m Echo Bike 50 Dumbbell Bench Press (70/50) 1000m Ski 50 Ring Dips(set boxes up to use the ring muscle ups rings for ring dips if needed)
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CrossFit Trivium – CrossFit Warm-up :30 each calf stretch couch stretch pigeon stretch 3 sets 10 jump swuats 5 cal echo bike Metcon (Time) GPP 3 Rounds 600m Run 30 Pull-ups 40 Push-ups 60 Air Squats 1000m C2 Bike COMP w/vest 3 Rounds 600m Run 30 Pull-ups 40 Push-ups 60 Air Squats 1000m C2 Bike
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5 Calorie Bike 3/3 Worlds Greatest Stretch 5 Snatch Grip Push Press 3 Overhead Squat 1 Snatch Balance Snatch Balance + Overhead Squat (Every 1:30 x 8 1 Snatch Balance + 2 Overhead Squat) Today we are more focused on catching the Snatch Balance in a deep squat but still being connected with the bar Metcon (Time) GPP 3 Rounds for Time: 15/10 Calorie Echo 20 Weighted Sit-ups (20/14) 60′ Sandbag Carry (150/100) COMP 3 Rounds for Time: 15/10 Calorie Echo 20 Toes to Bar 60′ Sand Bag Carry (200/150) *Time Cap 6:00We should have enough time to run multiple heats if needed. Let heat 1 complete the workout then start heat 2.
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00 Hamstring Stretch of Choice 1:30e Hip Flexor Stretch (couch or lunge) 1:30e Cross Shin Stretch -then- 1 Rounds 50′ Farmer Carry 200m Bike 100m Run 150m Ski 50′ Farmer Carry Metcon (Time) GPP 3000m/2600mC2 Bike 100m DB Farmer Carry (50s/35s) 2000m Run (1 x 1600 + 1 x 400m) 100m DB Farmer Carry 1000m/800m Ski 100m DB Farmer Carry COMP 3000m Echo Bike 100m KB Farmer Carry (70s/53s) 2000m Run (1 x 1600 + 1 x 400m) 100m KB Farmer Carry (70s/53s) 1000m Ski 100m KB Farmer Carry(70s/53s) Time Cap 30:00
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