CrossFit Euphonic, CrossFit Euphonic – CrossFit Weightlifting Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (3RM) In…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as warm-up 5 Shoulder Press 20kg/15kg 30 Second Handstand Hold 12/10 Cal Row Weightlifting Push Press (5RM) In a 15 minute window, build to a 5RM Push Press. Start with 5…

CrossFit Euphonic – CrossFit Front Squat (3-3-3-3-3) Perform 5 sets of 3 reps at 90% of your current 1RM. Weightlifting Deadlift (5-5-3-5-3-Max) 5 @ 35% 5 @ 45% 3 @ 55% 5 @ 67.5% 3 @ 77.5% Max Reps @…

CrossFit Euphonic – CrossFit Weightlifting Overhead Squat (3-3-3-3-3) Perform 5 sets of 3 reps at 90% of your current 1RM. Weightlifting Snatch Training Complex (10 x 1) 1 x Hang Power Snatch (3 sec Pause) 1 x SnatchWarm up to…

CrossFit Euphonic – CrossFit Kipping Technique Work Every 30 seconds, for 5 minutes: 5 Beatswings (Tight!) 5 Kipping pull-ups / C2B / BMU *Scale to hand-release 2k Row (Time) Max Effort 2k Row Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Straight-arm Strength…

CrossFit Euphonic – CrossFit Gymnastics Core Complex 2 (No Measure) 5 Rounds 10 Hollow Rocks 10 V-ups 10 Ab tucks 10 Second Hollow Hold Weightlifting Time Bomb Complex 1 x Clean Pull 1 x Clean 1 x Front Squat 1…

CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Weightlifting Back Squat (5-5-3-5-3-Max) In a 15…

CrossFit Euphonic – CrossFit 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,…

CrossFit Euphonic – CrossFit Metcon (Time) Partner WOD Break the work however you like, only 1 person works at a time. 400m Run 100 Deadlifts 400m Run 100 Hang Power Cleans 400m Run 100 Shoulder to Overhead 400m Run 100…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) Stretch 2 x 60 Sec Ankle Stretch + KB 2 x 30 Sec Supine Twist (Alt) 2 x 60 Sec Banded Hip Opener 2 x Skin the Cat + 5 Sec German…