Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/Rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Tuesday May. 26

Conditioning

MURPH

There are many different ways to go about this workout...with or sans vest, partitioning, scaled…just make sure to heed the volume of the full workout.

A 1/2 or 1/4 Murph is still a hell of a workout.

Be aware that many of us have had significant disruption to normal training and Murph.

Whatever you choose - remember those that have gone before you and made the ultimate sacrifice.

**CP posted on Gym whiteboard**

Friday May. 22

Strength

Deadlift
1x3 @ 82.5%
1x3 @ 87.5%
1x3+ @ 92.5%

Conditioning

Open:
12:00 AMRAP
20 bike cals
x10 thrusters (115/85)

Fitness:
Thrusters (75/45)

Movement:
Use light Single arm DB OR
Empty BB for thrusters

**CP posted on Gym whiteboard**

Thursday May. 21

Strength

power clean

3 rounds
:30 ME T&G reps @ 60-70%
rest :90

Then 5:00 to build to a heavy power clean

Conditioning

Open:
2 rounds
x60 WB
x45 T2B
x30 alt DB snatch (60/40)
x15 cleans (185/125)

Fitness:
2 rounds
x60 WB
x45 Knees to Elbow
x30 alt DB snatch (35/20)
x15 cleans (135/95)

Movement:
2 rounds
x60 Air squats
x45 hanging knee raises
x30 Medball snatch
15 hang cleans (empty bb)

**CP posted on Gym whiteboard**

Wednesday May. 20

Strength

10:00 EMOM
1: x3 strict press + x5 push press at 65% of heavy rep from last week
2: x8 parralluette shoot throughs

Conditioning

Open:
21-15-9
OHS (135/95)
bar facing burpees

Fitness:
OHS (95/65)

Movement:
Back squats from rack (light)
Burpees

**CP posted on Gym whiteboard**

Tuesday May. 19

Strength

power snatch

3 rounds
:30 ME T&G reps @ 60-70%
rest :90

Then 5:00 to build to a heavy power snatch

Conditioning

Open:

3 rounds
x50 DB deadlifts (50/35s)
75/60 row cals

Fitness:
DL (35/20s)

Movement:
Single Kb DL (light)
40 cals per round

**CP posted on Gym whiteboard**

Just add crossfitduratus.com/feed.rss to your favorite RSS reader for heaps of RSS fun!