Archive Monthly Archives: May 2018

CrossFit WOD, May 31, 2018

05/31/2018

TEMPO BACK SQUAT (3 Sets 3 Reps Building Weight)
5551 (5 Second Eccentric 5 Second Pause in Bottom 5 Second Concentric 1 Second Pause at top).

FITNESS
Metcon (Time)
150 Single Under
50 Goblet Lunge
30 Burpee

Level 1
Metcon (Time)
100 Double Under
50 OH Lunge(95/65)
30 Bar facing Burpee

Level 2
Metcon (Time)
100 Double Under
50 OH Lunge(135/95)
30 Bar facing Burpee

CrossFit WOD, May 30, 2018

05/30/2018

FITNESS
Metcon (Time)
3 Rounds
250m Row
10 Deadlift
20 Step Up

Level 1
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Level 2
Metcon (Time)
3 Rounds
500m Row
12 Deadlift(275/205)
21 Box Jump Over(30/24)

CrossFit WOD, May 29, 2018

05/29/2018

Metcon (Time)
21-15-9
Hang Power Clean
Sit Up
Metcon (Time)
25-20-15-10-5
Hang Power Clean(95/65)
50-40-30-20-10
Sit Ups
Metcon (Time)
25-20-15-10-5
Hang Power Clean(135/95)
50-40-30-20-10
Sit Ups

CrossFit WOD, May 28, 2018

05/28/2018
ATTENTION!!!!

MEMORIAL DAY MONDAY, MAY 28th

WE WILL HAVE A HOLIDAY SCHEDULE.

CLASS TIMES WILL BE

7am.   830am.   10am.

Food and drinks to follow!

KAIZEN RX WELLNESS WE WILL HAVE NO CLASSES AND WILL RETURN TUESDAY MAY 29th.

PLEASE JOIN US FOR OUR ANNUAL MURPH WOD.

4520 S. HUALAPAI WAY

SUITE 101

LAS VEGAS, NV 89147

EVERYONE HAVE A GREAT WEEKEND!!!!!

FITNESS
“Quarter Murph” (Time)
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run

Level 1
“Half Murph” (Time)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Level 2
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Level 2

CrossFit WOD, May 26, 2018

05/26/2018
ATTENTION!!!!

MEMORIAL DAY MONDAY, MAY 28th

WE WILL HAVE A HOLIDAY SCHEDULE.

CLASS TIMES WILL BE

7am.   830am.   10am.

Food and drinks to follow!

KAIZEN RX WELLNESS WE WILL HAVE NO CLASSES AND WILL RETURN TUESDAY MAY 29th.

PLEASE JOIN US FOR OUR ANNUAL MURPH WOD.

4520 S. HUALAPAI WAY

SUITE 101

LAS VEGAS, NV 89147

EVERYONE HAVE A GREAT WEEKEND!!!!!

FITNESS
Metcon (Time)
PARTNER WOD

60 Calorie Row
180 Single Under(Each)
50 DB Push Press
50 Step Up
40 Lunges(2 ct.)
400m Medball RUN(each)

30 Minute Cap.

Level 1
Metcon (Time)
PARTNER WOD
100 Calorie Row
100 Double Under(each)
80 DB Push Press(45/30)
80 DB Step Up(45/30)(20/14)
60 Oh DB Lunge Right Arm(45/30)
60 Oh DB Lunge Left Arm(45/30)
400m DB Run(Each)(45/30)

30 Minute CAP!

Level 2
Metcon (Time)
PARTNER WOD
100 Calorie Row
100 Double Under(each)
80 DB Push Press(50/35)
80 DB Step Up(50/35)(20/14)
60 Oh DB Lunge Right Arm(50/35)
60 Oh DB Lunge Left Arm(50/35)
400m DB Run(Each)(50/35)

30 Minute CAP!

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