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!

CrossFit WOD, May 25, 2018

05/25/2018
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 (AMRAP – Reps)
AMRAP(10)
Ascending by 3’s

PVC OHS
Burpee

-Rest 2 Minutes-

FITNESS
Metcon (AMRAP – Reps)
AMRAP(10)
Ascending by 3’s

Wall Ball
Box Dip

Level 1
Metcon (AMRAP – Reps)
AMRAP(10)
Ascending by 3’s

OHS(75/53)
Burpee

-Rest 2 Minutes-

Level 1
Metcon (AMRAP – Reps)
AMRAP(10)
Ascending by 3’s

Wall Ball(20/14)
Ring Dip

Level 2
Metcon (AMRAP – Reps)
AMRAP(10)
Ascending by 3’s

OHS(115/75)
Burpee

-Rest 2 Minutes-

Level 2
Metcon (AMRAP – Reps)
AMRAP(10)
Ascending by 3’s

Wall Ball(30/20)
Ring Dip

CrossFit WOD, May 24, 2018

05/24/2018
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)
3 Rounds:
400m Run
15 Hanging Knee Raise
10 Deadlift

Level 1
Metcon (Time)
3 Rounds:
800m Run
20 TTB
10 Deadlift(225/155)

Level 2
Metcon (Time)
3 Rounds:
800m Run
30 TTB
15 Deadlift(315/205)

CrossFit WOD, May 23, 2018

05/23/2018
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
Squat Clean (1 Rep Max)
Metcon (Time)
2-4-6-8-10
Squat Clean
100-80-60-40-20
Single Under

Level 1
Metcon (Time)
2-4-6-8-10
Squat Clean(115/75)
50-40-30-20-10
Double Under

Level 2
Metcon (Time)
2-4-6-8-10
Squat Clean(185/125)
50-40-30-20-10
Double Under

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