CrossFit Euphonic – CrossFit Core Complex 1 (No Measure) Three rounds, for quality: 20 Second Hollow Hold 20 Hollow Rocks 20 V-sits 20 Second Superman Hold 20 Second Superman Rocks 60 seconds rest… Shoulder Press (5-5-3-5-5-Max) 5 @ 40% 5…

CrossFit Euphonic – CrossFit Front Squat + Split Jerk (8 x 1) Every 90 seconds for 12 minutes, 8 sets. Begin at 60% of your 1RM Split Jerk, build to today’s heavy lift. Hold for 3 seconds in the receiving…

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 Snatch Push Press + OHS (6 x 1) Every 2 minutes, for 6 sets 2 x Behind the neck Push Press 1 x OHSBuild in weight over the course of the set, record your final lift….

CrossFit Euphonic – CrossFit Warm-up (No Measure) Roll Hips & Glutes Roll Quads & IT Band Stretch individual tight areas – 2 x 10m Monster Walk @ Mid Shin 2 x 10 Russian Baby Makers Core Complex 1 (No Measure)…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, at warm-up pace: 250m Row 1 Width Old Bear 1 Width Young Bear Shoulder Press (5-5-3-3-3-Max) 5 @ 35% 5 @ 45% 3 @ 55% 5 @ 67.5% 3 @ 75%…

CrossFit Euphonic – CrossFit Handstand Walk (No Measure) Three rounds, for quality: 10m Partner Assisted Handstand Walk 10 Strict Toes-to-bar 6-8 Weighted PistolsScale Handstand Walk to 30 second Hold Scale T2B for Dragonflies Scale Pistols to Seated Bench Pistols Metcon…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 10 minutes working on your Double-under progressions Deadlift (5-5-3-5-5-Max) 5 @ 40% 5 @ 47.5% 3 @ 55% 5 @ 65% 5 @ 72.5% Max Reps @ 82.5% – Aim is to…

CrossFit Euphonic – CrossFit Front Squat (2RM) In 10 minutes, build to a 2RM. Complete some light warm-up sets, then build in singles till you feel close to a weight where you feel you could achieve 2 reps. Aim to…

CrossFit Euphonic – CrossFit Overhead Squat (5 x 3) Warm up to, then perform 5 sets of 3 reps @ 75-85 of your 1RM. Every 2 minutes, for 10 minutes. High-Hang Snatch (6 x 2) Start with some light warm-up…