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Tuesday Food for Thought: Talk about It Tuesday What was a highlight of your day or week so far? Warm Up: 6 Rounds Tabata Jump Rope + 10 PVC Good Mornings 10 Pass Throughs 10 Scorpions Strength/Skill: Power Snatch 3-3-3-3-3 TNG WOD: 100 Double Unders 21 Power Snatch (95/65) 75 Double Unders 15 Power Snatch 50 Double Unders 9 Power Snatch *11 min Cap Cool Down: Anterior Tib Smash + Anterior Tibialis Stretch  Murph Schedule: Sunday, May 30th Murph Downtown, 1309 Magazine Street, 530pm- Phil Guillot Monday, May 31st 530am-730am MidCity, 3610 Toulouse Street, OPEN GYM (Allison will be running heats of people who want to go early, but she is also doing the workout at 6am) 630am- Murph- MidCity- with Tanya Silvernagel 8am - Murph- MidCity- with Hunter Arielle UPTOWN, 8422 Burthe Stree, with Tommy Dominick 515am 630am 930am Please sign up on MindBody  Monday Food for Thought: Motivation Monday Moment of Silence Memorial Day is the day designated to honor and remember those who lost their lives in military service to their country. Hero WODs are made by CrossFit to honor the men and women who have fallen in the line of duty. Murph is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005 and is used as a way of honoring and remembering those who sacrificed their lives for others. WOD: Murph For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Cool Down: 3-4 min Foam Rolling Back of Calf Lower Leg  Saturday Food for Thought: Icebreaker Saturday Does Memorial Day hold a special significance to you? Warm Up: 6666 Burpee Complex + 10 Steps Walking Groiner with Sky Reach 10 Cat/Cows 10 Pass Throughs Strength/Skill: Double Dumbbell Snatch 4-5 x 4 Rounds (building) WOD: 15-12-9 d Devil's Press BBJO (24"/20") *15 min Cap Cool Down: Soft Tissue Work in the Bottom of the Feet + Great Toe Stretch with Lax Ball  Friday Food for Thought: Eye on the Prize Friday Help spread understanding. Share the purpose and intention of the holiday and acknowledge that though they will always feel their loss every single day, Memorial Day can be especially poignant and painful for Gold Star Family Members. Warm Up: Tabata Double Unders + 10 Scap Pull-ups 10 Thoracic Rotations 10 Wall Squats Strength/Skill: Front Squat 5-5-5 (building) WOD: 1-2-3-4-5-6-7-8-9-10... Front Squat (135/95) 5 Strict Pull-ups after Each Round *14 min Cap Cool Down: Loaded Band Distracted Dorsiflexion Stretch 1-2 Sets of 1-2 min/side  Thursday Food for Thought: This or That Thursday Connect with friends and family. Reach out to Gold Star Family Members -those spouses, children, siblings and other family members who have lost loved ones in military service. Warm Up: 400m Jog + 10 Banded Good Mornings 10 Banded Side Steps :10 Front Leaning Rest (Plank with arms extended) Strength/Skill: Clean Pull + Power Clean (1+2) x 5 (build) WOD: 3 Rounds for Time: 21 Power Cleans (155/105) 400m Run 1:00 Front Leaning Rest Cool Down: 2:00/side Straight Leg and Bent Knee Dorsiflexion Stretch  Wednesday Food for Thought: Wellness Wednesday Honor individual stories. Share memories, reflect on the sacrifice made by fallen warriors and their families and discover new ways to encourage those who are serving and have served, and their friends and families. Warm Up: 3:00 Row + 10 Toe Touch Squats with Alternating Sky Reach 10 Band Assisted Thoracic Rotations 10 Yoga Push-ups Strength/Skill: Mc Gill Big 3 WOD: Thruster 3-3-3-3-3-3-3-3 Cool Down: 50' of Barefoot Walking Toes Only Heels Only Instep Outstep *Do on very soft surface like grass or sand or use socks on the gym floor  Tuesday Food for Thought: Talk about It Tuesday Mark the day in remembrance. When at all possible, try to spend the day with friends, family, fellow military members and veterans. Warm Up: 10 min Jog *Cap at 1 mile Strength/Skill: Dumbbell Farmers Step Ups (heavy) 10-12 Total x 4 Sets (5-6/leg) WOD: 3 Rounds for Time: 50 Med Ball Sit-ups 100' KB Front Rack Walking Lunge (20/16) Cool Down: Anterior Tib Smash + Anterior Tibialis Stretch  Monday Food for Thought: Motivation Monday Memorial day is designated to honor and remember those who lost their lives in military service to their country. This week we will take time to recognize the sacrifice of these individuals and their families by sharing 5 ways to step-up Memorial Day from military.com. Warm Up: 400m Run + 10 Scap Pull-ups 10 Toe Touch Squats 10 Pass Throughs Strength/Skill: Bench Press Reverse Clusters 5.5.5 x 3 Hold :15 in Lock Out WOD: "Cindy 16" 16 min AMRAP: 4 Strict Pull-ups 8 Plyo Push-ups 12 Med Ball Cleans Cool Down: 3-4 min Foam Rolling Back of Calf/Lower Leg  Saturday Food for Thought: Icebreaker Saturday As we plan our Memorial Day holiday, do you have any ideas on how to serve the military and their families? Warm Up: 6666 Burpee Combo 1. Six Inchworms 2. Six Burpee/Groiners 3. Six burpees 4. Six Burpee Tuck Jumps + 5/5 Scap Pull-ups Kipping Swings 10 Leg Swings Strength/Skill: 10 min Jog *1 mile Cap WOD: "GI Jane" 100 Burpee Pull-ups for Time 1' above Standing Reach Cool Down: Soft Tissue Work in the Bottom of the Feet + Great Toe Stretch with Lax Ball  |
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