Just a heads up for everyone regarding Memorial Day weekend. We will be hosting “Murph” at Outlier this Saturday, May 28th from 8-12. Outlier will be CLOSED on Monday, May 30th. CrossFit Coronado will be open on Monday and doing Murph starting at 09:00 (gym will open at 08:30 to warm up). It’s a tight fit out there for Murph but always fun. Please give us a heads up if you plan to head over the bridge for Murph that Monday. If you want to register and get a 2016 Murph shirt check out the official website here.
We are going into our next cycle so we are testing our clean and jerk 1 rep max and Fran this week which we will be testing at the end of the cycle. We are also re-testing Fight Gone Bad and your 1 rep max snatch this week as we just wrapped up the 4 week cycle and want to see where you stand with this lift and WOD from 4 weeks ago. Please do your best to make it in Monday, Wednesday, and Friday this week.
Monday, May 23rd
Strength/Skill:
Snatch 1 Rep Max
Metcon:
“Meat Grinder”
30 Power Snatches (135/95)
EMOTM you must complete 5/3 burpee pullups
Tuesday, May 24th
Strength/Skill:
Bar Muscle Up Skill Work
Metcon:
3 Rounds For Time of:
1000 Meter Row/800 Meter Run
5 Bar Muscle Ups
8 Deadlift (225/155)
Wednesday, May 25th
Strength/Skill:
Clean 1 Rep Max
Metcon:
Fran:
21-15-9 Reps of:
Thrusters (95/65)
Pull Ups
Thursday, May 26th
Strength/Skill:
3 x 6 Kettlebell Windmills
5 x 6 light good mornings
Metcon:
3 Rounds for Time of:
400 Meter Run
25 V Ups
25 Kettlebell Swings
Friday, May 27th
Strength/Skill:
Strict Press – 1 Rep Max
Metcon:
“Fight Gone Bad!”
Three rounds For time of:
Wall Ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
Saturday, May 28th
Memorial Day Murph WOD starting at 8 and running heats through until noon.
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
-complete the above in a 20 lb weight vest. You can break up your pull ups, push ups, and squats however you would like (i.e. you can do 5 pull ups, then 10 push ups, and 15 squats or you can choose to do all of the pull ups and then move onto the push ups)
Sunday, May 29th
9 AM – Free-For-All WOD
10 AM – Monster Mash WOD/Open Gym
For time:
40 Deadlifts 225/155
20 Hang Squat Snatch 135/95
10 Ring Muscle-ups
5 Rope Climbs, 15 ft
21-15-9 reps for time of:
Calories, Assault Bike
Handstand Walk, yards
5 Rounds for time of:
15 Wallball Shots 20/14
12 Power Cleans 95/65
9 Burpees, lateral over bar
*Rest 5 minutes between workouts.