Humpday Fitness

May 23rd, 2018

Category: CrossFit

Humpday Fitness

Sacco


Bring a Friend Day: TOMORROW! Thursday, May 24th during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! Our next Bring a Friend Day will be Thursday, May 24th during all classes. No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
Partner Up!
P1- 15/12 Cals on Bike
P2- Pike Ups on Rower
Switch
P1- 15/12 Cals on Bike
P2- Hamstring Curls on Rower
Switch

Skill
Handstand Push Up
Handstand Walk

WOD (35 mins)
20/15 Calorie Bike
20 Strict Pull-ups
Row 40/30 Calories
10 Strict Handstand Push-ups

Rest 2 minutes

20/15 Calorie Bike
20 Chest to Bar Pull-ups
Row 40/30 Calories
20 Kipping Handstand Push-ups

Rest 2 minutes

20/15 Calorie Bike
20 Kipping Pull-ups
Row 40/30 Calories
30 Push-ups

Level 2- 15 Pull-ups, 10 kipping hspus, 20 & 30 Push-ups
Level 1 – 10 Pull-ups, 10-15-20 push-ups

Extra Work
EMOM5
3 Snatch Pulls @100%

Rest 2 Minutes

EMOM5
2 Snatch Grip Push-presses @85-90% of 1 RM Snatch

Rest 2 Minutes

EMOM5
3 High Hang Power Snatches @80-85% of 1 RM Snatch

DISCUSSION 6 Comments

  1. Thomas Patterson Jr 05/24/2018 at 1:21 pm

    29:09
    blue bands w/ strict
    Two ab Mats w/ kipping

  2. Kurt 05/24/2018 at 2:09 am

    27:35 Rx

  3. Trevor 05/24/2018 at 12:09 am

    23:10 Rx

  4. Ben 05/23/2018 at 8:35 pm

    22:13 Rx

  5. Crowley 05/23/2018 at 1:01 pm

    22:23 rx

  6. Sean Flannery 05/23/2018 at 10:16 am

    WOD: 22:15 Rx
    Extra: 195#/155-175#/135-140#