Week of May 20th

Hey everyone, so sorry for the delay in posting this weeks workouts. We’ve been in Ohio all weekend at the Rogue Fitness HQ watching the Rogue Invitational…which, in simplest terms, was like a mini CrossFit Games! Just got sidetracked on posting, we apologize.

Now, for this week, it’s our final week before Murph. Murph is on Monday the 27th and we are starting at 9am. Be there early if you’re wanting to roll out or stretch or anything like that. Bring a large water and a vest if you have one/want to do Murph in a weighted vest.

Also, that day, at 2pm, our buddy Jeff Calvery has opened his home to us for us to come have an after party. He has a pool and sand volleyball so come prepared. The address will be posted at the gym this week.

Finally, last week to order the new shirts, putting the order in on Thursday morning, so make sure to put your order in on the yellow notepad on the desk. Thanks guys!

Monday

“Helen”

3 Rounds For Time:

-400m Run

-21 KB Swings, RX (53/35)

-12 Pullups

Tuesday

For Time:

4 Round of:

-3 Squat Cleans, RX (205/135)

-6 Box Jumps, RX (36/30)

Into 2 Rounds of:

-6 Squat Cleans, RX (185/125)

-12 Box Jumps, RX (30/24)

Into 1 Round of:

-12 Squat Cleans, RX (155/105)

-24 Box Jumps, RX (24/20)

Wednesday

Every 2:30 for 5 sets:

-3 Push Press + 1 Jerk

Final Murph Prep

EMOTM for 14:00

-5 Pushups

-5 Pullups

-5 Pushups

-15 Squats

Thursday Open Gym

For Time:

-150/120 Calorie Bike or Row…. but choose bike!

Friday

For Time:

-50 Burpees

-150 Double Unders

-25 Back Squats, RX (185/125)

-1000m Run

-5 Rope Climbs

-50 DB Hang Power Snatch, RX (50/35)

Saturday

For Time in teams of 3:

-150 Bench Press, RX (135/95)

-150 Deadlifts, RX (225/155)

*1 person must be biking at all times

It was a good time!