Announcements
Monday is Memorial Day. There is only the 9am Holiday WOD
Come Celebrate and do Murph with us! It’s a body weight workout for everyone and it’s open to public so bring friends and family. We are still looking for somewhere to celebrate after. If anyone is willing to host a pool party, let Jon know. We can all bring snacks and drinks if we find a place to get together after the WOD.
Swamp City Fitness – Swamp City WOD
Warm Up
10/12 Cal Bike
10 Beat Swings
10 Meter Toy Solider
10 Meter Walking Lunges with 10/15# plate overhead
3 Rope Pulls
10 Pike Push-ups
10 Meter Bear Crawl
10 Banded Pass Throughs
10 Banded Around the World
10 Banded Shoulder Presses
Strength
Week 3 of 9
Perform the Following as a Superset 5×5 @ 85% of 90% of Your 1RM:
Push Press Complex
V-Ups
Deadlifts
METCON (Time)
CrossFit Semi-final Event #6 modified
15 Minute Time Cap
10 Overheard Squats (135/95)
500 Meter Row
30 Meter Bear Crawl
2 Legless Rope Climbs/4 Rope Climbs
10 Handstand Push-ups
2 Legless Rope Climbs/4 Rope Climbs
30 Meter Bear Crawl
500 Meter Row
10 Overhead Squats (135/95)
Scaling: 95/65, 75/55. 6 Up Downs, 10 Elevated Pike Push-ups, Pike Push-ups
