Sunday, 26 May 2018 Rest Day

Rest up for Murph tomorrow!


Saturday, 26 May 2018 WOD

A. Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches 135/85

Tips: This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set.

  1. B. 10 rounds, each for time: 5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
1 yard = 3 feet

Tips: Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

Friday, 25 May 2018

Complete as many rounds as possible in 20 minutes of:
50 wall ball shots 20/14
50 double-unders
30-second handstand hold (Advanced athletes perform 25 ft Handstand Walk)
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold (Advanced athletes perform 25 ft Handstand Walk)
50 double-unders

Tips: This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Thursday, 24 May 2018 WOD

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans 155/105

Tips: This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Memorial Weekend Schedule

Athletes: please note the following holiday schedule for Shogun CrossFit

Friday, 25 May, 8:45am class only

Saturday, 26 May, No Class

Sunday, 27 May, No Class

Monday, 28 May, “MURPH” 8:45am

Tuesday, 29 May, 8:45am class only

Please contact us if you have any questions. Thank you for your support and understanding. 

Happy Memorial Day Weekend,

Your Shogun CF Team