Bring a Friend Week is Here!

Here we Go Team! For those of you that have been hitting it pretty hard across the past two weeks of testing consider this another deload week from the heavy lifts (mainly from the weights to be honest).

We’ve got a fun week of workouts planned for you and any of the friends you’re keen to bring on in to train with you. There is no limit to the number of sessions that the can come to, as long as there are still spaces left in our “Bring A Friend” class slots on Pike13.

Have a great week and most importantly have fun 🙂


Monday

“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 be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Tuesday

Classic CrossFit

Teams of 2:

35min. to get as far as possible…
50 Calories
50 KB Deadlifts 32/24kg
50 Calories
50 DB Box Step Ups 24/20″” 22/16kg
50 Calories
50 Pull-Ups
… Then 40 of ALL that again… Then 30… Then 20… Then 10…

I just want today to be a fun long breather. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, or ski at anytime. You may also stay on the same cardio piece the whole time.

*Ladies start at 40 instead of 50.

*The DB Step-Up standard is like the open. Just holding 1 DB anyway you want.

MetCon

EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cals Row
Min 2: 15 Goblet Squats 32/24kg
Min 3: 15 Burpees
Min 4: 15/12 Cal Ski
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

Wednesday

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max TTB
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats 60/40kg
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max TTB
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats 60/40kg

5min Rest Between Section 1 and 2

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Row 500m Then Do Max KB Swings 24/16kg
Rest 1 minute
From 4:00-7:00, Row 500m Then Do Max Burpees
Rest 1 minute
From 8:00-11:00, Row 500m Then Do Max American KB Swings 24/16kg
Rest 1 minute
From 12:00-15:00, Row 500m Then Do Max Burpees

Thursday

Classic CrossFit

A.) AMRAP 15min. (Can you finish more than 1 round?)
25 Slam Balls
50 Cal Row
100 Overhead Squats Barbell 20/15kg
50 Box Jumps 24/20
25 Slam Balls

B.) 3 Rounds:
AMRAP 1min. of Bench Press
AMRAP 1min. of DB Bent Over Rows
AMRAP 1min. of Push-Ups
AMRAP 1min. of Double Unders
1min. of REST

Rest 5min. Between Section A and B. Section B is going to be a fun little “”PUMP”” session 🙂

MetCon

15min. to finish:
5 Rounds:

10 Burpees
15 Wall Balls

immediately into;

5 Rounds
15 Slam Balls
15 DB Push Press 22/16kg

REST 5 min.

For Time: (CAP: 20min.)
5k Row (in partners of 2)
*250 or 500m intervals

Friday

In Teams of 2:

35min. running clock…

2 Rounds:
800m Run (200m intervals)
50 Pull-Ups

immediately into:

2 Rounds:
50 Wall Balls 20/14
50 DB Lunges (held at your side) 22/16kg

immediately into:

2 Rounds:
50 Burpees
50 DB Power Cleans 22/16kg

Saturday

Teams of 2:
Get as far as possible in 35min…

3 Rounds:
30 DB Thrusters 22/16kg
30 DB Power Cleans

4 Rounds:
30 Cal Row
30 TTB

5 Rounds:
30 Russian KB Swings 32/24kg
30 Box Jumps 24/20