The Annual Morals Moran! 💥
Have you responded to the Gala invite yet? We’d love to see you there! But even if you can’t make it… please let us know, so we can come up with a proper headcount.
Items for the week…
- In honor of Dan’s birthday this week, we are tackling our homegrown benchmark workout, “Morals Moran” on Thursday night … both CrossFit and FIT360 classes.
- We are testing our 5RM clean (friday), power clean (monday), and thruster (wednesday) this week.
- We are also in week 2 of our progressive, eight-week rowing cycle.
- After a week break … burpees are back.
- Our FIT360 classes will be just Tuesday at 6:30pm this week.
STRENGTH
power clean: 5RM
Last done on 05/19/23.
WOD
10 strict pull-ups
20 push-ups
30 air squats
500m row
15 strict pull-ups
25 push-ups
35 air squats
400m row
20 strict pull-ups
30 push-ups
40 air squats
300m row
SKILL
choice
WOD
21-15-9
box jump overs (30/24)
chest-to-bar pull-ups
burpees over paralette
FIT360
20min AMRAP
Partner 1:
max calorie row
Partner 2:
6 burpees to target
8 russian swings (53/35)
50 single unders
STRENGTH
thruster: 5RM
WOD
30 push presses (30% of 1RM)
30 mb cleans (20/14)
30 push presses (35% of 1RM)
30 mb cleans (20/14)
30 push presses (40% of 1RM)
SKILL
rowing (week 2 of 8)
WOD / FIT360
“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 handstand push-ups
STRENGTH
clean: 5RM
Last done on 05/16/23.
WOD
3RFT
25 double unders
15-12-9 toes-to-bars
25 double unders
15-12-9 deadlifts (35% of 1RM)
7AM / 8AM
WOD
18min AMRAP
12/9 calorie row
8 mb cleans (20/14)
4 burpee box jump overs (24/20)
2 wall walks
9AM
Partner WOD
24min AMRAP
12/9 calorie row
8 mb cleans (20/14)
4 burpee box jump overs (24/20)
2 wall walks
Partners can break up the reps however they choose EXCEPT each partner must do 1 wall walk each at the end of each round.
WOD
4RFT
10 kb front squats (35/26)
10 push-ups
10 single-arm alternating kb snatches (35/26)
10 atomic sit-ups (20/14)
10 russian swings (70/53)
10 box jumps (24/20)
