CrossFit IronSpider

Saturday 6/13
EWOD 8:30
Community WOD 9:30

EWOD-AMRAP 35
500M bike
40 Wall Balls
30 Single Arm KBS (15/arm)
20 Goblet Lunges
10 Burpee Tuck Jumps

Community WOD
AMRAP 30
60 Deadlifts
60 Clean and jerks
60 Box Jumps Overs
60 Single Leg V-Ups

SUBDAY FUNDAY!!! 6/7
HYROX 730am
CrossFit 9am

HYROX
6/7 (repeat from 4/23)
RACE FITNESS AND SKILLS: 34 MINS

Rep/Interval Scheme: 15:00 Work/02:00 Rest, 2 Rounds
Zone 1
Compromised Running AMRAP
20x Sandbag Reverse Lunge
300m Run 7

Zone 2
Partner Workout
Partner 1
25 M Sled Pull

Partner 2
12x DB Thrusters

*After each athlete completes both movements, you both SkiErg FRT 6

INTERVAL CONDITIONING:
Section duration: 24 mins
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds (12 rounds optional!)

Zone 1
02:30 / 500/700 M
SkiErg 7

Zone 2
02:30 / 30 M
Sled Push

Zone 3
02:30
Run 8

Zone 4
150m farmer carry
FRT
Rest

CROSSFIT

SOD: Every :90 x 8 rounds (12 min total)
3^ Bench press

Individual WOD: 3 Rounds for time of:
20/17 Cal Row (55+ 17/14)
10 S2OH (135/95) (50+ 95/65) (60+ 65/45)
10 T2B (50+ T2S) (60+ V-ups)

Partner WOD: 3 Rounds for time (Share reps evenly)
20 DB Sn**ch (total) (50/35) (50+ 35/20) (60+ 25/15)
200m Run (together)
20 Goblet squats
200m Run (together)
20 DB Clean & jerk
200m Run (together)

SATURYAY June 6th
8am Boot Camp
8:30am EWOD / Salty Oar WOD
9:30am Community WOD

EWOD 30min AMRAP
500m Row @8 rpe
RDL’s x10
Plate v-ups x15
150m SPRINT row @10 damper
Plank rows x10/ side
Floor press x15

Community WOD Teams of two.
AMRAP 33
40 Wall Balls
40 Box Jump Overs
40 KBS
40 DB Deficit Lunges (20/person)
40 Dubs/ person

SATURYAY 5/30
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD 40 min Cap.
If on by out row at 40 min cap, finish the row.

Buy in 1000m row
Then,
5 Rounds for time:
20 UKBS 53/35
20 KB Push press (total)
20 Erg Lunges (total)
400m Run
Then,
Buy out 1000m Row

Community WOD
35min AMRAP
Partner 1: 200m Run w/medball
Partner 2: AMRAP of - 5 Power Cleans, 3 Jerks and one per side back rack lunges.
*Partner one takes over from where partner two left off. After each athletes completes a round of each, they stop and do 20 total MB partner sit ups.
*Barbell 115/75 50+ 95/55
*Medball 20/14 50+ 14/10

15th Annual CFIS/B&S Memorial Day Murph.

What an amazing community day honoring our fallen heroes. We are beyond grateful to suffer along side of each and everyone of you on such an important day for our country and all who have given the ultimate sacrifice. 💔😢❤️🙏🏻

Thank you for providing the incredible breakfast pizzas for our post workout fuel.

Sunday Funday! May 24th
HYROX 8am
CrossFit 9am

HYROX
OUTPUT TRAINING
42 MINS
Section duration: 42 mins
Rep/Interval Scheme: 03:00 Work/00:30 Rest, 12 Rounds

Zone 1
Run 8

Zone 2
10x DB Push Press
150 M Row Sprint 9

Zone 3
Run 8

Zone 4
20 M KB Rack Carry
250 M Ski Erg Sprint 9

CrossFit
SOD: 15 min total:
0:00- 5:00: Build a challenging strict OHP
5:01- 10:00: Build to a challenging Push press
10:01-15:00: Build to a challenging Jerk

Indiv WOD: Every 2 minutes for 5 Rounds (10 min total)
12/10 Cal row (55+ 10/8)
30 Lateral plate hops (45 # plate) (on/off = 2)
Rest remainder of the time

Partner WOD: Alt Full Rounds: 8 Rounds total (4/person)
1 Indoor loop KB Suitcase carry (switch hands as needed)
20 RKBS (53/35) (50+ 35/20) (60+ 25/15)

SATURYAY 5/23
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
100 Box step ups
100 Cal row
100 Cal bike
100 v-ups
100 Dubs
100 Bicep curls
*break up anyway
*36min cap

Community WOD
Teams of two
30min AMRAP
10 Manmakers
20 Slamballs
30 Slamball Ab pulse per athlete
40 Tubing Tricep ext
500m Row

Congratulations to Coach Laura on her graduation this weekend from Salem State! She earned her bachelors in sports and movement science!