Workout, Happening, and Updates at PARK MEADOWS CROSSFIT

Monday “Helen” 3 Rounds for Time 400m Run 21 Kettlebell Swings 53/35 12 Pull Ups 15 Min Time Cap Rest 10 mins “Christine” 3 Rounds

Monday 15 mins to Establish a 3 rep max Back Squat10 min AMRAP 100m run or 150m row 10 DB step ups(not overs)35/20 5 Burpee

Monday RETEST 23.3 OR 12 min UP AMRAP 3 DB Shoulder to OH 35/20 3 strict pull ups(banded if necessary) 10 Double Unders ***Add 3

Monday REDO 23.2a 23.2 b Or 20 Min AMRAP 20/16 Calorie Bike 15 Toes to Bar 10/8 Calorie Bike 5 Wall Walks

Monday Every 1:30 for 5 rounds 5 Back Squats ***Again, on the lighter side. No percentages .4 Rounds For Time 50m Sled Pull 100ft Double

Monday 3 rounds each for time 18/15 calorie bike 15 Russian KBS, 72/53 Rest 1 minute after each round 3 rounds each for time 18/15

Monday Every 1:30 for 6 rounds 4 shuttle runs (25FT down and back-50FT total=1 shuttle run) Max set of strict pull ups (if needed, men

Monday E6MOM x 5 Complete 2 sets of… 6 Bar Facing Burpees 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Thrusters 1 Shoulder

Monday AMRAP 5 x 4 1 Rope Climb 2 Wall Walks 3 Devil Press, 50s/35s 4 DB Shoulder to Overhead, 50s/35s ** Rest 2 min

Monday – 2 classes; 8Am and 9:30AM AMRAP 20 with a partner Partner 1: 300/250m row Partner 2: 12 hang power snatches, 115/75** Partners rotate

Monday – 2 classes; 8Am and 9:30AM AMRAP 20 15 Toes to Bar 10 DB Power Cleans, 50/35 30 Cal Bike

Monday With a partner… Teams may complete the work in any order A – 500m Backwards Sled Drag on the path, switch as desired B

Monday E2MOM x 6 rounds 4 Front Squats ** build from 11/29/22 EMOM 16 M1: 12 DB Thrusters, 35s/20s M2: 100m Run M3: 12 DB

Monday E2MOM x 4 12/10 Calorie Bike 3 Squats Cleans, athlete’s choice E2MOM x 4 12/10 Calorie Bike 2 Squat Cleans E2MOM x 4 12/10

Monday 4 Sets for Interval Times Set #1 8 Devil Press, 50’s/35’s 3 Wall Walks 20 Box Jump Overs, 24/20 3 Wall Walks 8 Devil

Monday EMOM 15 M1: 16 Alternating Leg V-Ups M2: 50ft Single Arm Suitcase Carry, each side M3: 12 DB Plank Pull-Through, 6 each side AMRAP

Monday Partner Fun!!! 40 Rounds for time as a team, You-Go-I-Go 2 Devil Press, 40s/25s 4 DB Shoulder to Overhead, 40s/25s 3 Burpees Box Jump

Monday “Hammer” 5 Rounds for time 5 Power Cleans, 135/95 10 Front Squats, 135/95 5 Push Jerks, 135/95 20 Pull-ups Rest 1:30 after each round

Monday HALLOWEEN PARTNER WORKOUT! For Time (35 min cap) 10 Synchro-Burpees 31 Russian Kettlebell Swings, each; 70/53 10 Synchro-Burpees 31 Box Jumps, each; 24/20 10

Monday AMRAP 30 with a Partner You-Go-I-Go each round 3 Power Cleans 6 Chest to Bar Pull-Ups 9 Push-Ups ** Power clean weight shall increase

Monday 5 Rounds For Time 10 Burpee Box Jump-Overs, 24/20 10 Handstand Push-Ups ** Rest 3 mins ** 5 Rounds For Time 6 Burpee Box

Monday 30 Rounds for Time (35 min cap) 5 Hang DB Squat Cleans, 40s/25s 3 Box Jumpss 30/24 1 Ring Muscle-Up

Monday For time (26 min cap) Accumulate 3:00 in a HS Hold Then… 100 Air Squats 150ft Handstand Walk 100 Air Squats 30 Handstand Push

Monday From 0:00 to 10:00 250/225m Row 15 Hang Clean and Jerks, 95/65 75 Double Unders 15 Hang Clean and Jerks, 95/65 250/225m Row From

Monday 6 Rounds for Total Time (35 min cap) 15 Bar Facing Burpees 25/20 Calorie Bike or Row 6 Cleans ** 1 min Rest **

Monday AMRAP 8 6 Barbell Biceps Curls 10 HEAVIER Band Triceps Extensions 20 LIGHTER Band Triceps Extensions 12 DB Bench Press, athlete’s choice 5 Rounds

Monday No Classes

Monday “31 Heroes” Partner Workout AMRAP 31 Partner A: 400m Burden Run, 45/25lbs Sandbag Partner B: AMRAP 8 Thrusters, 155/105 6 Rope Climbs 11 Box

Monday E2MOM x 5 12 Barbell Box Step-Ups, 6 each leg; build as desired 5 Rounds for Time (18 min cap) 8 Burpee Box Jump

Monday E2MOM x 5 1 Tempo Front Squat @ 33X1 ***Heavy for the day 3 Rounds for Time (20 min cap) 5 Thrusters, 135/95 5

Monday EMOM 30 M1: 13/11 Calorie Bike/Row/Ski M2: 15 Wall Balls, 20/14 M3: 10-12 Toes to Bar M4: 13/11 Calorie bike/row/ski, differ from M1 M5:

Monday Every 2:30 for 5 Rounds 100ft Double KB/DB Front Rack Walking Lunges 20 min Up-Ladder, with a Partner; You go, I go. 2 Wall

Monday Every 1:30 for 6 rounds 2 Power Snatches, building 4 Higher Box Jumps For time (18 min cap) 5-4-3-2-1 Rope Climbs 400m Run Power

Monday For Weight CrossFit Total (Re-test from May 23, 2022) 10 mins to establish a heavy back squat ** Rest 2 mins ** 10 mins

Monday Every 2:30 x 5 For Weight 2 Deadlift@85%+ 6 Strict Press@athletes choice For Intensity (light/mod weight) Every 2:30 x 5 rounds 10 2xDB or

Monday Happy 4th of July. No classes.

Monday EMOM 25 1 Clean and Jerk 2 Bar Facing Burpees 3 Toes to Bar

Monday Juneteenth/Freedom Day is a federal holiday in the United States commemorating emancipation of enslaved African Americans. Partner Time!!! For Time (40 min cap) Buy-In:

Monday Every 1:30 for 6 rounds 2 Banded Deadlifts+2 Unbanded Deadlifts ***Building from last weekFor time 25-20-15 Deadlifts, 135/95 50-40-30 Walking Lunges, bodyweight 20-20-20 Russian

Monday EMOM 6 10 Back Squats@40-50% ** Rest 2 mins ** 6 min EMOM 4 Front Squats@70-80% 5 sets: 2min Work/1min Rest 15/12 Calorie Assault

Monday – Two classes only @ 7:30AM and 9AM “MURPH” For time, with a weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 30 Air

Monday For Weight – CrossFit Total 10 Mins to Establish Heavy for 3 lifts. With a 2 minute transition between.  – Back Squat – Shoulder

Monday Every 1:30 for 6 Rounds 2 Barbell Strict Press 50ft Double KB or DB OH Carry 6 Rounds 2:30 on/2:30 rest 15/12 Calorie Assault

Monday Half-Murph; if you have a vest, wear it. For time 800m run 10 Rounds of Cindy 1 round is 5 pull ups 10 push

Monday E2MOM x 10 Rounds 24/20 Calorie Assault bike4 Rounds 50m heavy farmers carry 20 Landmine Rotators, 10 each side 20 Single Arm DB Stric

Monday E2MOM x 6 1-2 Heavy Box Back Squats 20 V-ups or Alt. Single Leg V-Ups ***Working to a heavy if you’d like. Must have

Monday Every 1:30 for 8 rounds 5-8 Sumo Deadlifts@Athletes choice AMRAP 15 “Fight Gone Bad……Kinda” 10 Sumo Deadlift High Pulls, 75/55 10 Push Press, 75/55

Monday AMRAP 12 @ Desired Pace 10 Strict Rope Pull-Ups, 5x ea. hand on top OR 3 Difficult Rope Get-Ups 10-15 DB Bench Press 14

Monday Every 2:00 for 6 rounds 6 Box Back Squats@70-80%. Brief 1-2 second pause at the box/bench AMRP 15 10 Barbell Thrusters, 75/55 10 Toes

Monday On a 15 Min Running Clock For Weight Build to a heavy barbell snatch for the day For Intensity Every 1:30 for 10 rounds

Monday On a 15 Min Clock, Build to a heavy back squat for the day Every 2:30 for 6 Rounds 15/12 Calorie Row 18/15 Calorie

Monday Re-do WORKOUT 23.3 Or….. Every 1:30 for 7 rounds 3-6 Bench Press AMRAP 12 10/8 Calorie Bike SPRINT 12 Double DB Strict Press, athlete’s

Monday Every 1:30 for 7 Rounds 6-10 Bench Press Or… Repeat Open Workout 22.2 10 Min Up-Ladder 3 American Kettlebell Swings 3 Hand Release Push-Ups

Monday E2MOM x 5 5 Barbell Strict Presses 20 Empty Barbell Bent Over Rows OR…….OPEN 22.1 Re-Test AMRAP 15 3 Wall Walks 12 Alternating DB

Monday 6 Rounds: 3 min work/2 min Rest 15/12 Calorie Assault Bike (200m Run) 10 Burpees 5 Sandbag Over The Shoulder Max reps In Remaining

Monday Every 2:30 for 5 rounds 5 Front Squats@60% + 3 Back Squats@80% “Karen” For time (17 min cap) 150 Wall Balls ***Every time you

Monday E3MOM x 10 12/10 Calorie Row 8 Thrusters, 95/65 4 Ring or Bar Muscle Ups

Monday Every 1:30 for 5 rounds 3 Deadlifts 6 DB Z-Press For time (16 min cap) 100/80 Calorie Assault Bike 80 Wall Balls 20/14 40

Monday EMOM x 8 1 HEAVY Bench Press. 85%+ 3 Rounds for Time (17 min cap) 100 Double Unders 50 Alternating DB Snatches, 50/35 25

Monday 10 Rounds for Time (35 min cap) 2-4-6-8-10-12-14-16-18-20 Burpees Over The Bench 20-18-16-14-12-10-8-6-4-2 Bench Press 135/95 OR 50% bench press max ***200m run (250m

Monday EMOM 10 Heavy 2 Power Snatches Light/Moderate 4 DB Snatches 6 Cal Bike AMRAP 15 35 Double Unders 15 Power snatches, 75/55 12 Overhead

Monday Every 2:15 for 6 rounds Heavy 3 Overhead Squats + 20 Glute brisdges, banded Light/Moderate 4 Alt. Step Back Lunges, Left hand-Front Rack/Right hand-Overhead

Monday – 2 classes; 8Am and 9:30AM AMRAP 20 with a partner Partner 1: 300/250m row Partner 2: 12 hang power snatches, 115/75 ** Partners

Monday In 12 mins, complete 450ft of Double DB Front Rack Walking Lunges E5MOM x 3 15-12-9 Wall Balls, 20/14 Single DB Burpee Box Step

Monday For time (35 min Cap) 10 Wall Walks 15 Barbell Clusters, 135/95 5 Rope Climbs/10 Rope Get-ups 5 Wall Walks 10 Barbell Clusters, 155/105

Monday 8 Rounds for Interval Times 25/20 Calorie Bike or Row 5 Power Cleans, 185/135 10 Toes to Bar/Hanging Knee Raises Rest 1 minute

Monday E2MOM x 6 5 Strict Press+5 Push Press ***Weight is athlete’s choice AMRAP 15 25 V-Ups 50/40 Calorie Bike/Row 65 Wall Balls, 14/12 or

Monday HOTSHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull Ups/15 Ring Rows 400m run (500m row or

Monday E3MOM x 5 Heavy Option 2-3 Back Squats@90-95% 15-20 Banded Glute Bridges Light/Moderate Option 3 Back Squats 15-20 Banded Glute Bridges 5 Goblet Lunge-Squat-Lunge

Monday Every 0:30 sec for 20 Rounds RX: 1 Deadlift@80-85%Intensity: Alternate between… A: 3-5 Deadlifts, light/moderate B: 5 KB Swing + Sprawl AMRAP 20 50m

Join us Saturday November 13, 2021 from 7AM to 7:30PM for 12 HERO Wods. You may go solo or as a team of 2, 3,

Rx Monday EMOM 32 M1: 16/13 Calorie Row M2: 20 Ab Mat Sit Ups M3: 14/11 Calorie Bike M4: 16 Wall Balls

Rx Monday 8 mins to find a heavy 3 rep thruster from the rack ** Rest 2 mins ** EMOM 5 3 thrusters@80% of the

Rx Monday Every 2:30 for 5 rounds 5-6 Back Squats@80-85% 5 Rounds for Time 50m HEAVY Sled Push 15/12 Calorie Assault Bike 12 Double DB

Rx Monday For Completion (10 min cap) 350ft Double DB Front Rack Walking Lunges, 50’s/35’s  5 Rounds for time (25 min cap) 20 Thrusters, 75/55

Rx Monday EMOM x 32 M1: 14/11 Calorie Row M2: 8 Burpee Box Jump Overs 24/20 M3: 12/9 Cal Assault Bike M4: 2 Rope Climbs

Rx Monday “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters, 135/95 7 Knees to Elbows or Toes to Bar 7 Deadlifts, 245/165

Rx Monday Every 2:30 for 5 rounds 10 Back Squats@40-55% 1RM 4 High Box Jumps  5 Rounds for Time (15 min cap) 20/15 Calorie Row

Rx Monday For Completion. 300ft DB Front Rack Walking Lunges, 50’s/35’s  AMRAP 10 15/12 cal Row 15 Wall Balls 16/13 cal Row 16 Wall Balls

Rx Monday “Kabul 13” Buy In: 2021m Row Then… 13 Rounds of: 8 Snatches 115/75 26 Ab Mat Sit Ups

Rx Monday Labor Day

Rx Monday Every 2:30 for 6 rounds 1 HEAVY Banded Deadlift; 90%+ of normal deadlift 1 HEAVY Deadlift, no band AMRAP 10 6 American KBS,

Rx Monday Every 2:30 for 6 rounds 3 Banded Deadlifts 25 Banded Good Morndings  9 min Up-Ladder 1 Wall Walk 2 Deadlifts 185/135 2 Wall

Rx Monday “Fight Gone Bad” 3 Rounds for total reps 1 Minute of Wall Balls, 20/14 1 Minute Sumo Deadlift High Pulls, 75/55 1 Minute

Rx Monday E2MOM x 6 5 Banded Deadlifts @ athlete’s choice 10 Rounds for Time (10 min cap) 30 Double Unders 3 Deadlifts, 275/165

First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally

Rx Monday E2MOM x 5 10 front squats ** From the ground 3 rounds for time (15 min cap) 30 Thrusters, 45/35 20 Hang power

Rx Monday 15 mins to find a heavy back squat for the day ** Rest 3 mins ** EMOM5 3 reps@80-85% of that heavy hit

Rx Monday Every 2:30 x 7 rounds 2 Back Squats * First Rep @ 33X1, second rep @ normal * Start at 85%, build if

Rx Monday 15 Mins to Establish a 1 RM Push Press For time (15 min cap) 42-30-18 Calorie Row Alt. Dumbbell Hang Snatch, 50/35

Rx Monday Independence Day Workout. Classes at 7Am, 8:30AM, and 9:45AM

Rx Monday “Barrett” 11 Rounds for time 6 Burpees 12 Ab-mat Sit-ups 16 Box Jumps, 24/20 200m run Memorial WOD dedicated to Barrett Michalik who

Rx Monday E2MOM x 7 2 Deadlifts @ 90%+ 1RM 12 min Up-Ladder 1 Deadlift, 225/155 1 Push-Up 1 Box Jump, 24/20 ** 2-2-2/3-3-3/4-4-4/etc…

Rx Monday Every 2:30 for 6 rounds 5 Back Squats@70-75% of last weeks max. Tempo: 41X1 6 Rounds: 1 min Work/1 min Rest 15/12 Calorie

Rx Monday 20 mins to build to a heavy back squat for the day 9 min Up-Ladder 1 Single Arm Hang KB Clean, 53/35 1

Rx Monday “Murph” 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run ** Weighted vest, if available: 20/14 In memory of

Rx Monday Every 2:30 for 8 rounds 2 Back Squats@90%+ AMRAP 7 25ft Double DB front rack walking lunges, 2×50/35 6 DB Burpees

Rx Monday E3MOM x 5 3 Deadlifts@85-95% 15 HEAVY Russian Kettlebell swings, Athletes choice 4 Rounds for time 200m Sandbag Run, Athletes Choice 15 Sandbag

Rx Monday Every 1:30 for 20 rounds 1 power snatch+1 Squat snatch+1 Overhead squat