Angelle Waguespack
Note: “Christine” and “Fight Gone Bad” are the only two CrossFit benchmark workouts where the athlete is allowed to extend (hips, knees) while jumping off of the box – unless otherwise indicated. Please be sure-footed in your jump when striving for a faster cyclic rate.
Kade Sheets
Memorial Day “Murph” Schedule: This Monday we will host our Memorial Day workout, “Murph” at the Gonzales location. Class times (heats) will begin at 5 a.m. and the last heat will begin at 9 a.m. No need to sign up for a heat time. We will begin each heat at the 15 min mark after the hour.
Melinda, Becca, & Tori
With a running clock:
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% of 1RM Front Squat
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% of 1RM Front Squat
Minute 13 – 7 Front Squats @ 57% of 1RM Front Squat
Minute 16 – 7 Front Squats @ 59% of 1RM Front Squat
Barbara, Katrina & Soon-To-Be Baby Bell
CrossFit Virtus FitCamp returns June 5th.Contact Coach Hayley for times and registration details, Hayley@crossfitvirtus.com
The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends the workout with 2 minutes of Shoulder to Overhead. The athlete’s score is the total number of REPs completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division
Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
