Archives

Monthly Archive for: ‘May, 2014’

Friday 5.30.14

1 REP MAX DEADLIFT!

Then….

Buy In – 60 Dbl Unders

7 min EMOM

8 Wall Balls 20/14

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Thursday 5.29.14

5 RFT

8 Front Squats 95/65

10 Push Press 95/65

30 sec. BB Hold

Cash Out – 75 Dbl Unders

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Wednesday 5.28.14

Wednesday 5.28.14
1 REP MAX PRESS

Then….
Buy In – 100 Double Unders

800m Run

30 Burpee to Box Jump 24/20

800m Run

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Tuesday 5.27.14

Teams of 2

20 min AMRAP

30 Cleans 115/85

40 Sit-ups

50 Dbl Unders (each)

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Memorial Day!

NO KIDS CROSSFIT MONDAY

>>>>>>>>>>

ONLY 1 CROSSFIT CLASS

9:30AM

“MURPH”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

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Memorial Day!

NO KIDS CROSSFIT MONDAY

>>>>>>>>>>

ONLY 1 CROSSFIT CLASS

9:30AM

“MURPH”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

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Friday 4.22.14

Max Effort Strict Pull-ups and Ring Dips

Then….

100m Run

30 OHS 95/65

200m Run

20 OHS 95/65

400m Run

10 OHS 95/65

800m Run

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Thursday 5.22.14

4×2 Deadlift @85%

Then…

Wileish Coytoe

3 Rounds

60 Dbl Unders

30 Wall Balls 20/14

15 Deadlifts 185/145 or 50%

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Wednesday 5.21.14

5.21.14

Teams of 3

20 min AMRAP

60 Overhead Plate Lunges 45/35

40 Toes 2 Bar

20 Man Eaters 45/35

200m Run with plate

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Tuesday 5.20.14

4 x 2 Press @ 85%

Then…

“Up Swing”

12 min AMRAP

4/2 HSPU/Wall Walks

10 KBS 53/35

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