Tuesday, May 30
Workout of the Day
Grit
(Rounds + Reps)
Open/Intermediate/Lite
15:00 AMRAP
2-4-6-8-10...
Cal Bike
Cal Row
Burpee
CrossFit Foundations
15:00 AMRAP
2-4-6-8-10...
Cal Bike
Cal Row
Up Downs
15:00 AMRAP
2-4-6-8-10...
Cal Bike
Cal Row
Burpee
CrossFit Foundations
15:00 AMRAP
2-4-6-8-10...
Cal Bike
Cal Row
Up Downs
Monday, May 29
Workout of the Day
Murph
(Time)
Open
1 Mile Run
100 Pull Ups*
200 Push Ups*
300 Air Squats*
1 Mile Run
*Reps Partitioned However
CrossFit Intermediate
1 Mile Run
100 Jumping Pull Ups*
200 Scaled Push Ups*
300 Air Squats*
1 Mile Run
*Reps Partitioned However
CrossFit Lite
800m Run
100 Ring Rows*
200 Scaled Push Ups*
300 Air Squats*
800m Run
*Reps partitioned However
CrossFit Foundations (Half Murph)
800m Run
50 Ring Rows*
100 Scaled Push Ups*
150 Air Squats*
800m Run
*Reps partitioned however
Partner Murph
1 Mile Run (together)
20 Rounds of Cindy* (You go, I go)
1 Mile Run (together)
*5 Pull Ups, 10 Push Ups, 15 Air Sqauts
1 Mile Run
100 Pull Ups*
200 Push Ups*
300 Air Squats*
1 Mile Run
*Reps Partitioned However
CrossFit Intermediate
1 Mile Run
100 Jumping Pull Ups*
200 Scaled Push Ups*
300 Air Squats*
1 Mile Run
*Reps Partitioned However
CrossFit Lite
800m Run
100 Ring Rows*
200 Scaled Push Ups*
300 Air Squats*
800m Run
*Reps partitioned However
CrossFit Foundations (Half Murph)
800m Run
50 Ring Rows*
100 Scaled Push Ups*
150 Air Squats*
800m Run
*Reps partitioned however
Partner Murph
1 Mile Run (together)
20 Rounds of Cindy* (You go, I go)
1 Mile Run (together)
*5 Pull Ups, 10 Push Ups, 15 Air Sqauts
Saturday, May 27
Workout of the Day
Molokai
(Time)
30 Rounds for time (you go, I go)
3 Bar Facing Burpees
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Bar Facing Burpees
Every 5:00 100m Run
3 Bar Facing Burpees
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Bar Facing Burpees
Every 5:00 100m Run
Friday, May 26
Workout of the Day
Clean and Jerk
(Load)
12:00 to establish
1 Rep Max Clean and Jerk
1 Rep Max Clean and Jerk
Maui
(Rounds + Reps)
Open
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb
CrossFit Intermediate
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (115/75)
1 Zombie Climb
CrossFit Lite
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (app weight)
6 Ring Rows
CrossFit Foundations
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (app weight)
6 Upright Ring Rows
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb
CrossFit Intermediate
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (115/75)
1 Zombie Climb
CrossFit Lite
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (app weight)
6 Ring Rows
CrossFit Foundations
10:00 AMRAP
1-2-3-4-5. . .
Clean and Jerks (app weight)
6 Upright Ring Rows
Thursday, May 25
Workout of the Day
Run Endurance
(Time)
For time:
3 Sets
1 Mile Run
- rest 3:00 b/t sets -
3 Sets
1 Mile Run
- rest 3:00 b/t sets -
Wednesday, May 24
Workout of the Day
Kauai
(Time)
Open
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
- rest 1:00 b/t rounds -
CrossFit Intermediate
100 Wall Balls for Time as follows:
2:00 AMRAP
100 Single Unders
12 K2E/HKR
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
- rest 1:00 b/t rounds -
CrossFit Lite
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Single Unders
12 HKR
Max Wall Balls (app weight/height)
*Go until you get 100 Wall Balls
- rest 1:00 b/t rounds -
75 Wall Balls for Time as follows:
2:00 AMRAP
25 Jumping Jacks
12 Leg Raises
Max Med Ball Thrusters
*Go until you get 75 Med Ball Thrusters
- rest 1:00 b/t rounds -
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
- rest 1:00 b/t rounds -
CrossFit Intermediate
100 Wall Balls for Time as follows:
2:00 AMRAP
100 Single Unders
12 K2E/HKR
Max Wall Balls (14/10)
*Go until you get 100 Wall Balls
- rest 1:00 b/t rounds -
CrossFit Lite
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Single Unders
12 HKR
Max Wall Balls (app weight/height)
*Go until you get 100 Wall Balls
- rest 1:00 b/t rounds -
75 Wall Balls for Time as follows:
2:00 AMRAP
25 Jumping Jacks
12 Leg Raises
Max Med Ball Thrusters
*Go until you get 75 Med Ball Thrusters
- rest 1:00 b/t rounds -
Kauai
(Reps)
Alternate Option
Follow the same format for the workout.
Scale movements appropriately.
Stop at 8 Rounds (24:00), score your reps on Wall Balls
Follow the same format for the workout.
Scale movements appropriately.
Stop at 8 Rounds (24:00), score your reps on Wall Balls
Tuesday, May 23
Workout of the Day
Snatch
(Load)
12:00 to establish
1 Rep Max Snatch
1 Rep Max Snatch
Oahu
(Time)
Open
For time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Jump Overs (30/24)
CrossFit Intermediate
For time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Step Overs (24/20)
30/24 Calorie Row
18 Burpee Box Step Overs (24/20)
CrossFit Lite
For time:
24/18 Calorie Row
30 Burpees
24/18 Calorie Row
24 Burpee Box Get Overs (app height)
24/18 Calorie Row
18 Burpee Box Get Overs (app height)
CrossFit Foundations
For time:
18/12 Calorie Row
30 Up Downs
18/12 Calorie Row
24 Up Downs
18/12 Calorie Row
18 Up Downs
For time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Jump Overs (30/24)
CrossFit Intermediate
For time:
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Step Overs (24/20)
30/24 Calorie Row
18 Burpee Box Step Overs (24/20)
CrossFit Lite
For time:
24/18 Calorie Row
30 Burpees
24/18 Calorie Row
24 Burpee Box Get Overs (app height)
24/18 Calorie Row
18 Burpee Box Get Overs (app height)
CrossFit Foundations
For time:
18/12 Calorie Row
30 Up Downs
18/12 Calorie Row
24 Up Downs
18/12 Calorie Row
18 Up Downs
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