05.27.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, and Free Class Challenge


CrossFit
“Murph”
For time:
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

*Pull ups, Push ups, and Squats may be partitioned any way. Must start and finish with Run.
Scaled options will be available

Strength & Conditioning
Box Jump
4 sets x 3
Jerk
4 sets x 3 @ 65%
Overhead Squat
6, 6, 6+ @ 65%
Bench
6, 6, 6+ @ 65%
Pull up
30 reps in fewest # of sets
Prowler Walk (add weight)
5 sets x 1 lap

Spontaneous Exercises:
Accumulate 100 Lunge Steps over the next 24 hrs.

Powerbuilder
Deadlift 5×3/10RM
Press 5+/85
Front squat or high bar, paused squat 3×6 with the same weights from last week
Closegrip bench, dips, or hover bench 3×6 with the same weights from last week
See Coach for assistance exercises.

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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Posted in Arlington Heights WOD.