Workout of the Day - May 2018 Archive 

5/31/18

Shoulder Health- Overhead Carry + Supinated Barbell Row

Strength- Press (18 Reps @70% of 1RM)

5 Rounds for reps
2 minutes of Burpee Box Jumps (36/30)
Rest 1 minute

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5/30/18

Shoulder Stamina

Strength- Deadlift (6 Sets of 3)

Murph Make-up

or

For Time, Fast and Heavy
21 DB Thrusters 
400 M Run
18 DB Thrusters
400 M Run
15 DB Thrusters
400 M Run

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5/29/18

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry.

Murph Make-up

or

Front Squat 
1-1-1-1-1-1-1-1-1-1

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5/26/18

MURPH
For Time:
1 Mile Run

100 Pullups

200 Pushups
300 Squats
1 Mile Run

- With weighted vest (20/14) - 

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5/25/18

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry

Strength- Front Squat (20 Reps @ 55% of 1RM)

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CFK 2018 Comp
WOD 3
AMRAP - 9 mins
8 - Power Snatch (Rx=135/95, Scaled 95/65)
10 - Toes 2 Bar (Scaled=knee ups)
12 - DB Clean & Jerk (RX=50/35, Scaled=35/20)
*Partner 1 completes a round, then Partner 2 completes a round.

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5/24/18

Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups

Strength- 3 RM Deadlift

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Overhead Squat

5 Reps Every 2 Minutes for 10 minutes (5 sets)
Increase weight each set if possible

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5/23/18

Shoulder Stamina

Mobility/Skill Work

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CFK 2018 COMP
WOD 2
(10 min cap)
40 Deadlifts
20 Bar over Burpees
40 Front Squats
20 Bar over Burpees
40 Shoulder to Overhead
20 Bar over Burpees
RX=135/95, Scaled=95/65 (step over bar allowed)
*Partner 1 must complete 10 reps before Partner 2 can start, Partners must tag in.

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5/22/18

Shoulder Health- 1 Arm Overhead Carry + Supinated Barbell Row

Strength- Press (18 Reps @65% of 1RM)

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5 RFT:
1 Sub :45 250m Row
50 Unbroken DU

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5/21/18

Shoulder Health- 1 arm DB High Pull + Dip

Strength- Back Squat (20 reps @ 55% of 1RM)

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For time, using a single dumbbell:
10 weighted pull-ups (50/35) 
40 overhead lunges (50/35) 
10 weighted pull-ups
30 Alt DB Snatch (50/35)
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

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5/19/18

JACK
20 AMRAPL
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box jumps (24/20)

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5/18/18

Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups

Make-up Strength or Mobility

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AGOQ 4
5 Minute AMRAP:
9 HSPU
6 Burpees
3 Snatches (165/115)

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5/17/18

Shoulder Health- Farmer's Carry + DB Windmill

Strength- 20 Rep Front Squat @50% of 1RM

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21-18-15-12-9-6-3:
Triple Unders
Bike (calories)

OR

10 Rounds, each for time
5-10-15 Yard shuttle sprint
Rest as needed between sprints

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5/16/18

Shoulder Stamina

Strength- 18 Rep Press @ 60% of 1RM

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AGOQ 3
20 Minute AMRAP:
50 Wall Ball (20/14)
100 Double Unders
50ft HS Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft HS Walk
100 Double Unders

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5/15/18

Shoulder Health- 1 Arm DB High Pull + Dips

Strength- 3RM Deadlift

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AGOQ 2
4 RFT:
25 C2B Pull-ups
5 Cleans (245/170)

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5/14/18

Shoulder Health- 1 Arm DB High Pull + Dips

Strength- 3RM Deadlift

AGOQ 2
4 RFT
25 C2B Pull-ups
5 Cleans (245/170)

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5/12/18

NICK
12 RFT:

10 DB Hang Squat Cleans (50/35)
6 HSPU on DBs

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5/11/18

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry

45 Minute AMRAP
400 M Run
3 Rope Climbs
400 M Run
15 Clapping Push-ups

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5/10/18

Shoulder Health- 1 arm DB Press + Chest to Bar Pull-ups

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Strength- Split Squats (5 Sets of 12 Reps/leg- rest 1 minute between sets)

​

Deadlift 
3-3-3-3-3

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5/9/18

Shoulder Stamina

Skill work/Mobility

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4 RFT:
16 Alt DB Snatch (50/35)
16 Box Jumps Over (24/20)
16 Jumping Squats

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5/8/18

Shoulder Health: 1 Arm DB High Pull + Dip

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Strength: 1RM Front Squat

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50-40-30-20-10:
Wall Ball (20/14)
Row (calories)
GHD Sit-ups

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5/7/18

Shoulder Health- 2 Arm overhead carry + Supinated Barbell Row

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Strength: 1RM Bench Press

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15 Minute AMRAP:
50ft Handstand Walk
100ft Walking Lunge

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5/5/18

Cinco de Mayo WOD

 

MARATHON

2 RFT:
400m Run

26 HRPU

400m Run
26 KB Swings (53/35)
400m Run

26 Situps
400m run

26 DL (75/55)
400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20)

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5/4/18

Shoulder Health: 1 Arm DB Windmill + Farmer's Carry

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Strength: Split Squats (5 sets of 10 reps/leg)

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30-20-10:
DB Thrusters (35/25)
Toes To Bars

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5/3/18

Shoulder Health: 1 Arm DB High Pull + Dips

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"Lynne"
BW Bench Press
(body weight bar)
Pull-ups

5 Rounds for max reps
No time component

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5/2/18

Snatch Clinic

5/1/18

Shoulder Health: Supinated BB Row + OH Carry

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PAUL PENA
7 Rounds, each for time of:
100 m Sprint
19 KB Swings (72/53)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes