Monday, May 29, 2017

Tuesday, 30 May


Deadlift
5 - 5 - 3 - 3 - 1

10 minute AMRAP:
Complete AMRAP UB Double Unders
As soon as you miss, stop and complete half as many sit-ups.
Continue for the 10 minutes.

Saturday, May 27, 2017

Monday, 29 May - Happy Memorial Day!


We will only have one class on Memorial Day Monday. Join us at 10am as we complete our traditional Memorial Day Murph!
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Friday, May 26, 2017

Saturday, 27 May


"21 Gun Salute" WOD:

Choose a partner of similar weight!

Partner 1 complete:
21 Pull-ups
21 Burpee Box Jumps (20")
21 Partner-Carry Back Squats
21 Burpee Box Jumps
21 Sit-ups
Partner 2 complete
Partner 1 repeat
Partner 2 repeat


Wednesday, May 24, 2017

Thursday, 25 May


1st Round:  (65/95#)
2nd Round: (95/135#)
2 Rounds:
10 Power Clean
15 Sit-ups
10 Jerk
15 Sit-ups
10 Squat clean and jerk
100 DU


Tuesday, May 23, 2017

Wednesday, 24 May


Back Squat (1RM)
last found 19 JAN

Run
8 x 200m Run with a partner
Rest while partner runs. Swap immediately.


Monday, May 22, 2017

Tuesday, 23 May


3 rounds, 1 min rest between
1 min Row, for calories
1 min Push-up
1 min Toe to Bar
1 min Power Snatch (55/75#)
1 min Goblet Squat (1/1.5 pd)
FGB-style workout. Record total reps


Sunday, May 21, 2017

Monday, 22 May


Jackie
For Time:
1000m Row
50 Thrusters, 35/ 45#
30 Pull-ups
last completed 10 January
Skill Work
Complete 3 rounds (not for time)
10 GHD Sit-ups
10 Back Extensions


Friday, May 19, 2017

Saturday, 20 May


Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael "Freight" Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
 
Women's Rx Scale:
Deadlift (95#)
Box Jumps (20")
Clean and Jerk (65#)
Wall-Balls (14#)
 


Wednesday, May 17, 2017

Thursday, 18 May


4 rounds:
15 Toe to Bar
50 Double Under
7 Deadlift (225/315#)
15 Burpee


Tuesday, May 16, 2017

Wednesday, 17 May


"Helen"
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups
Last completed 25 January


Monday, May 15, 2017

Tuesday, 16 May


Overhead Squat (10 minutes to work to a heavy double)

16 minute AMRAP:
5 Power Snatch (95/135#)
10 Wall Ball (14/20# to 10')
15 Med Ball Clean (14/20#)


Sunday, May 14, 2017

Monday, 15 May


1 RM Front Squat
last found 24 January

 
2 x 500m Row with 2 minute rest
2 x 250m Row with 1 minute rest
All rows are max effort. Record each time.


Friday, May 12, 2017

Saturday, 13 May


"Wittman"
7 rounds:
15 KBS (1/ 1.5pd)
15 Power Clean (65/95#)
15 Box Jumps (20/24")

Last completed 21 May 2016

US Army SGT Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

posted on crossfit.com 10 Feb 2011 

Wednesday, May 10, 2017

Thursday, 11 May


1RM OHS
Work from rack.
Last found 11 January
 
For Reps:
8 rounds:
30 sec Burpee
30 sec Rest

followed immediately by
8 rounds:
30 sec slam ball
30 sec rest


Tuesday, May 9, 2017

Wednesday, 10 May


Diane
21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups
Last completed 1 December

Overhead Squat (3 x 10)
Very light positioning/comfort work. Stick with a PVC pipe/barbell if that's what you need.


Monday, May 8, 2017

Tuesday, 9 May


With the bar complex described below, complete:
1 bar complex, 50 DU; 1 bar complex, 40 DU;
1 bar complex, 30 DU; 1 bar complex, 20 DU;
1 bar complex, 10 DU

BAR COMPLEX:
1 Power Snatch (75/115)
2 Squat Snatch
3 Back Squat
4 Power Clean
5 Squat Clean


Sunday, May 7, 2017

Monday, 8 May


Nicole
20-Minute AMRAP of: 
400m Run 
Max Rep Pull-ups
Last completed 2 November


Friday, May 5, 2017

Saturday, 6 May


Kelly:
5 Rounds for time of: 
400m Run 
30 Box Jumps, 24'' / 20'' 
30 Wall-Ball Shots, 20# / 14#
Last completed 17 November


Wednesday, May 3, 2017

Thursday, 4 May


With a partner:
5 rounds:
Partner 1 completes 5 Manmaker Thrusters (25/35#)
Partner 2 completes AMRAP toe-to-bar
Switch
 
Record total time and total reps of toe-to-bar


Tuesday, May 2, 2017

Wednesday, 3 May


Thruster (1RM)
Work from rack.
Last found 19 December.
Shoulder Press (5 x 1)
90-95% of CFT Weight
Back Squat (5 x 1)
90-95% of CFT Weight

Deadlift (5x1)
90-95% of CFT Weight


Monday, May 1, 2017

Tuesday, 2 May


HSPU 
10 minutes HSPU Work. Practice next level of HSPU modification;
if already proficient, work on efficiency in
short sets (6 x 5 FAST sets)

For Time:
1000m Row
3 rounds:
15 OHS (65/95#)
15 KBS (1.5/2pd)
15 Burpees