WOD

CONDITIONING

“Linda” CrossFit Benchmark WOD
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)

STRENGTH

Snatch Technique Work: 3-3-3-3-2, not to exceed 75%

CONDITIONING

Atlantic Ocean
For time: 
1000m Row 
50 Thrusters (45/35) 
60 Chest to Bar Pull Ups 
50 Thrusters (45/35) 
1000m Row

WELLNESS WEDNESDAY

Check out this month’s featured recipe – Southwest Quinoa Salad

Quinoa salad is a perfect summer recipe, so light and fresh! All you need to do is add a little bit of protein and you’ve got a balanced plate with protein, veggies, starchy carbs and a little bit of healthy fat. You can even modify this one and add more veggies! This will keep in the fridge for 3-5 days so it’s a perfect option to make ahead and use for meal prep.

STRENGTH

Power Clean 5×1, starting at 50% of 1RM

CONDITIONING

Pacific Ocean
For Time:
30 Devil Press (2×50/35)
30 Handstand Push Ups
15 Devil Press (2×50/35)
15 Handstand Push Ups

STRENGTH

Tempo Back Squat + Back Squat: 5-5-4-4-4
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat, starting at 65% and building

CONDITIONING

Caribbean Sea (time cap 8:00)
For Time:
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)

AT 10:00, THEN…
4 sets:
90 second AMRAP
60 Double Unders
Max effort weighted Box Step Ups (70/50) [one dumbbell]

STRENGTH

Front Rack Lunges 3×10 (5 right, then 5 left) 60%, 70%, 80%

CONDITIONING

“I love this song! Really bad eggs!”
Partner Throwdown Friday!!
2 Rounds
500m Row (Each, at the same time)
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
80’ Sled push (3×45/2×45)
10 Sandbag to Shoulder (150/100)
10 Tire Flip ~ may we suggest a black shirt?? 🙂
*Row together. Split the rest of reps and movements as needed except tire flip

CrossFit gyms around the country are doing this WOD on Saturday but we prefer to program Hero WODs on Thursdays as many folks go out of town on the weekends or have other obligations.

Hero WOD: “Eva Strong”
Partner Workout 
5 Rounds for time: 
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)

5- Month 
24- Day 
19- Students who lost their lives 
2- Teachers who lost their lives

From Shotgun Crossfit: “Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate. 

The last WOD Eva ever did was “Gui”, on Monday, May 23rd. This was her (and our) last week of MURPH Prep. With her weighted vest on, Eva finished “Gui” as we all cheered her on. 

It is her husband, Ruben, and daughter, Addy Ruiz, desire to create a hero WOD and do it in her honor…”

STRENGTH

Clean & Jerk Technique Work 5×1 @ 75%

CONDITIONING

“I’ve Got a Jar of Dirt!” #2
50 GHD Sit Ups (OR 50 V Ups)
30’ Handstand Walk
30 Overhead Squats (145/95)
60’ Handstand Walk
40 GHD Sit Ups (OR 40 V Ups)
60’ Handstand Walk
20 Overhead Squats (165/115)
90’ Handstand Walk
30 GHD Sit Ups (OR 30 V Ups)
90’ Handstand Walk
10 Overhead Squats (185/135)

WELLNESS WEDNESDAY

𝗖𝗵𝗼𝗼𝘀𝗲 𝘄𝗶𝘀𝗲𝗹𝘆 👀

If you are consuming alcohol, we recommend sticking with an option that is lower in sugar.

Beware of the sugar and additional calories in mixers.

To ensure you stay properly hydrated, make sure you drink water after each alcoholic beverage.

𝘑𝘶𝘴𝘵 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥𝘭𝘺 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳, 𝘵𝘩𝘦 𝘈𝘮𝘦𝘳𝘪𝘤𝘢𝘯 𝘏𝘦𝘢𝘳𝘵 𝘈𝘴𝘴𝘰𝘤𝘪𝘢𝘵𝘪𝘰𝘯 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘴 𝘯𝘰 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘰𝘯𝘦 𝘢𝘭𝘤𝘰𝘩𝘰𝘭𝘪𝘤 𝘣𝘦𝘷𝘦𝘳𝘢𝘨𝘦 𝘧𝘰𝘳 𝘭𝘢𝘥𝘪𝘦𝘴 𝘱𝘦𝘳 𝘯𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘯𝘰 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘵𝘸𝘰 𝘧𝘰𝘳 𝘮𝘦𝘯.

💥 𝗗𝗿𝗶𝗻𝗸 𝗿𝗲𝘀𝗽𝗼𝗻𝘀𝗶𝗯𝗹𝘆

STRENGTH

Back Squat 5×3, starting at 65% and building not to exceed 85%

CONDITIONING

The Black Pearl
For time:
2km Echo Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)