May 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day In 2 minutes

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bar Dips - Static Hold (Complete 2 x 30 seconds) - Dip Negatives (Complete 2 x 10 reps) - Tempo Dips (Complete 3 x Max reps with 3 second eccentric) B. For Time 400m Run, 20 DB Alternating Arm Snatches, 20 Push-ups 400m Run, 20 DB Alternating Arm Squat Snatches, 20 Push-ups 400m Run, 20 DB Single Arm OH Squats, 20 Push-ups F - 25/15 P - 35/25 S - 45/35

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day ***Closed for Memorial Day Holiday 5/28-5/29*** :)

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day ***Community Workout - Check In @ 8:00 am*** "MURPH" For Time 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run  

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Sumo Deadlift 4 sets of 12 reps across *Superset each set with

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 9" A. Pull-up Strength & Skill - Barbell Inverted Rows (Complete 3 x 10 reps) - Banded Pull-ups (Complete 2 x 10 reps) - Kipping Pull-ups (Complete 1 x 10 reps) - Strict Pull-ups (Complete 1 x Max reps) *superset each progression w/ 15 BB Curls B. For Time 800m Run, 80 Air Squats, 40 Push-ups 600m Run, 60 Air Squats, 30 Push-ups 400m Run, 40 Air Squats, 20 Push-ups 200m Run, 20 Air Squats, 10 Push-ups F - Hand Release Push-ups P - Partition each round as you see

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. For Time Complete 3 Rounds of

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 8" A. Strict HSPU - Controlled wall walk (to show control) - Static Hold x 20 seconds (to show endurance) - HSPU Negatives x 5 reps (to develop eccentric strength) - HSPU Partials x 5 reps (to develop concentric strength) - Strict HSPU x max reps (to practice the skill) *Complete 3 sets of each progression above B. For Time 200 Air Squats 1 Mile Run 50 pull-ups