Wednesday  A.  10-12 minutes shoulder mobility  B.  5 sets of 5 sots Press building in weight (if shoulders are sore from Monday and/or Tuesday keep it light) C.  Every 2 minutes rotate through the following For 20 Minutes  250m row / 15/12cal bike 25 sit ups

Tuesday  A.  “The Bear Complex” Without stopping or dropping the bar, complete the following sequence, seven times:  Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). this equals 1 round.   Add weight each round  Complete 7 Rounds You…

Monday  Memorial Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will…

Sunday No open Gym.  Closed Home Wod:  Murph Prep 2 Rounds  1 minute each of Pike Stretch Straddle stretch Pigeon stretch Down dog Happy baby

Saturday  Memorial Day hours:      Saturday: 10:00AM.  Sunday: closed.          Monday:10:00AM only  – Murph A.  15 minutes Handstand work B.   5 Rounds 200m run 40′ Walking overhead lunges 95/65 20 hollow rocks  1 Rope climb

Friday  A.  Dead Lift  Cycle 2 Week 3 5@75% 3@85% 1+@95% B.  AMRAP 20 minutes: Partner wod 400 meter run together  15 Deadlift 185/135 20 Shoulder to overhead 115/75

Thursday  A.  Death by 10 meters B.  3 Rounds  30 Sit ups 40 Double Unders  30 Walking lunge steps 40 cal row 

Wednesday  A.  Strict Press Cycle 2 Week 3 5@75% 3@85% 1+@95% B.  Every 2 minutes for 8 Minutes (4sets) 5 Sots Press (from rack) Start light and build in small increments  C.  20-15-10-5 Power Snatches 105/75 85/55 65/35 Bar facing Burpees  D.  Optional  3 Rounds  10 Roll to tuck Press 20 hip bridges 

Tuesday  A. Every minute, on the minute, for 10 minutes: Minute 1 – Row 15/12/10 calories Minute 2 – Handstand Thigh Taps x 20/reps Scale- shoulder taps/thigh/shoulder taps from box B. Every 2 minutes, for 6 minutes (3 sets): 2 Hang Clean + 2 Front Squats Immediately followed by… Every 2 minutes, for 10 minutes…

Monday A.  Back Squat Cycle 2 Week 3 5@75% 3@85% 1+@95% B.   Three rounds for time of: 40 Double-Unders 30 Wall Ball Shots 20 Toes-to-Bar C.  Optional if time allows 1- 3 Rounds  400m Run 20 GHD Hip Extensions 

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