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SATURDAY, MAY 25

WARMUP

500m row

3 rounds

10 jumping lunges

20m broad jumps

30 mountain climbers

30sec samson stretch

WOD

With a partner complete the following:

100 Alternating medicine ball pushups

100 Wall balls

Partner one will run 400m while partner two works on the pushups and wall balls. When partner one finishes their run both partners will complete 10 partner-style medicine ball situps before partner two goes to run their 400m (during which partner one will continue working on the 100 pushups and wall balls from where partner 2 left off).

Memorial Day hours this Monday are 6am, 7am, 9am ONLY. The afternoon and evening classes are canceled so you can all get in some quality barbecuing time.

FRIDAY, MAY 24

WARM UP

400 meter run

3 rounds

10 inch worm push ups

10 wall squats

30 russian twists

30 second pigeon stretch

WOD

Bench Press

Find your 5 rep max.

then

3 rounds

1 minute max rep med ball slams @20/15

1 minute max rep burpees

1 minute max rep pull ups

1 minute max rep dumbbell push press @40/20

1 minute rest

THURSDAY, MAY 23

WARM UP

500 meter row

3 rounds

4 turkish get ups

10 KB swings

10 goblet squats

30 second samson stretch

WOD

Back squat 50 reps @60%

then

30-20-10 reps for time

Box jumps @24/18

Thrusters @95/65

WEDNESDAY, MAY 22

WARM UP

500 meter row

3 rounds

10 power snatches

10 snatch balances

10 good mornings

30 pigeon stretch

WOD

Snatch

Work up to heavy single

Then

6 sets of 1 @75%

then

Clean

Work up to heavy single

Then

6 sets of 1 @75%

TUESDAY, MAY 21

WARM UP

500 meter row

3 rounds

10 back extensions

10 GHD sit ups OR toes to bar

10 pass throughs

20 overhead lunges

30 second calf stretch

WOD

Push Press

Find your 3 rep max.

then

"Nicole"

As many rounds as possible in 20 minutes of:

Run 400 meters

Max rep Pull-ups

*Note number of pull-ups completed for each round.

MONDAY, MAY 20

WARM UP

400 meter run OR 100 double unders

3 rounds

10 overhead squats

10 pass throughs

10 inch worm push ups

30 hollow rocks

30 second squat stretch

WOD

Katrina and Family's WOD

For time

34 box jumps for Justus @24/20

Then 6 rounds of the following

14 KB swings for Kai the intellectual @53/35

12 front squats for Te the karate man @135/95

11 HSPU for Maya the gymnast

8 burpees for Dax the crazy man

3 squat cleans for Koa who loves to leave everything clean (NOT!) @135/95

1 thruster for Jet Li the new baby, thrusting himself into this world @135/95

Then, finish off the whole WOD with 36 box jumps for Katrina @24/20

We're doing this workout in honor of a member of Viking Crossfit named Katrina who died during childbirth on May 6th. She had no health insurance and left her husband and 6 children behind. Let's do this WOD to show our support.

Viking Crossfit is also hosting an event on May 25th to help raise money for the family.  Click HERE for the facebook page.

You can also donate HERE.

Saturday, May 18

FRIDAY, MAY 17

WARM UP

500 meter run

3 rounds

10 wall squats

20 back extensions

30 hollow rocks

30 second chest stretch

WOD

Bench press 20 reps @80%

then

5 rounds for time

200 meter run

15 KB swings @53/35

15 box jumps @24/18

The 10am and 11am classes are both canceled tomorrow.

THURSDAY, MAY 16

WARM UP

400 meter run

3 rounds

10 goblet squats

10 KB swings

10 inch worms

30 second calf stretch

WOD

Clean & Jerk

Find your 1 rep max.

then

AMRAP in 5 minutes

5 hang squat cleans @95/65

5 push presses

3 minute rest

AMRAP in 5 minutes

5 burpees

10 jumping lunges

WEDNESDAY, MAY 15

WARM UP

400 meter run

30 turkish get ups

WOD

"Tabata Something Else"

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Squats

*There is no rest between exercises.