Training Log

15min to Achieve : 20 RM Bench Press 14min AMRAP: 7 Sumo Deadlifts 14 Over the Bar Burpees 7 Deadlifts 14 Wallball Sit-ups or Toes to Bar Barbell Weights = 225/155 RX+275/185 MRX 185/125lbs Wallball Weights = 20/14lbs MRX 2010lbs Chest & Core Development 2×15 Dumbbel/Kettlebell Bench Press 2×15 Evil Wheels 2×15 Banded Push-Ups 2×15 […]

Push Press & Split Jerks — E2MOM = 16min 7 Push Press @75% – Split Jerk 4 reps 6 Push Press @80% – Split Jerk 3 reps 4 to 5 Push Press @85% – Split Jerk 2 reps 4 to 5 Push Press @85% – Split Jerk 1 rep For Time: (18min cap) 50 Box

15min to Achieve: 20 RM Back Squat For Time: (18min cap) 400m Run /Row or 1k Bike Then: 2 – 4 – 6 – 8 – 10 Reps of: Front Squats 135/95 MRX 95/65 20 – 18 – 16 – 14 – 12 Reps of: Pull-ups MRX Ring Rows Then: 400m Run /Row or 1k

”NORTHRUP” For Time: (30min cap) Buy In: 26 Dumbbell Step-Ups 50/35lb, 24/20″ MRX 35/20, 20/18″ then, 3 rounds of: 17 Power Cleans 95/65 MRX 65/35 19 sit-ups, barbell anchored 21 Deadlifts then, Buy Out: 31 Calorie Row Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of

30min AMRAP: 50 Air Squats to a wallball 5 Chest to Bar RX+ 5 Muscle-Ups (Ring or Bar) MRX Pull-ups 30 Kettlebell Swings 15 Kettlebell Goblet Squats 500m Run/Row or 1.2k Bike Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs Core & Guns Development -2×25 Dumbbell/Kettlebell Curls -2×25 Overhead Dumbbell/Kettlebell Extensions -2x1min Low Plank Hold -2×25 Plate

CrossFit Age Group Semifinals 2025 Event 2 For Time: (20min cap) 75/60 calorie row 21 shoulder to overhead, weight 1 75/60 calorie row 15 shoulder to overhead, weight 2 75/60 calorie row 9 shoulder to overhead, weight 3 ages 14-15: 95/65, 135/85, 155/105 ages 16-17, 35-54: 135/85, 185/125, 225/155 ages 55-59: 95/65, 135/85, 185/125 ages

Sumo-Dead Lift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Sumo Annie” by DB For Time: (20min cap) 50 Double Unders 50 Sit-ups (anchored) 5 Sumo Deadlifts 40 Double Unders 40 Sit-ups 4 Sumo Deadlifts 30 Double Unders 30 Sit-ups 3 Sumo Deadlifts 20 Double Unders

In 15min Build-up to 1RM Ground to Overhead *Can be Clean & Jerk or Snatch; Power or Squat* SQT 3 Rounds For Time: (12min cap) 10 Ground to Overhead 95/65 RX+115/75 MRX 75/55lbs 200m Run/Sprint *compare to May 15, 2022, May 3, 2020* Core Challenge (straight through No stopping) 15 WallBall GHD Sit-Ups 20/14/10lbs 15

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallballs 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 50 Pull-ups MRX Ring Rows 100 Doubles or 25 Box Jumps 24/20” MRX 20/18” 30 Front Squats 800m Run/Row or 2k Bike 35 Kettlebell Swings 32/24kgs MRX 24/16

Recovery and Rest Closed Enjoy Memorial Day We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!