Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:

Power Clean 4 x 5

Metcon:

C2 Rower
30 sec on/30 sec off x 5
rest 5 min
3 rds for total meters





Skill:

If you are new to inversions, work on handstands and handstand holds
If you are more experienced with handstands:
3 rds NOT for time
10 HSPU
30 Double Unders
10 strict knees to elbows

Metcon:

EMOM for 9 mins
4 Deadlift (275/185)
4 Box Jump (30/24)






Skill:

3 rds NOT for time
30 Double Unders
15 GHD SU

Metcon:

50 Push Press (65/45)
50 Back Squat (65/45)
50 Walking Lunges
50 KB Swings (53/35)
800 m run





Fundamentals starts TODAY for June.  Fundamentals classes are at 7 AM or 7 PM.  We will have a regular Crossfit class at 7 am as well.

Strength:

Front Squat 4 x 5

Metcon:

7 mins AMRAP
7 deadlifts (245/165)
7 T2B/K2E/Situps
7 dead hang pull ups





Classes at 9 & 10 AM

10am is FREE and OPEN to everyone

Open gym for members from 11- 2

Both classes will be partner WODS!





Skill:

3 rds NOT for time
20 double unders/40 singles
3 muscle ups/ 5 HRPU/ 7 Pushups from knee
20 sec ring L-sit/ H-sit

Metcon:

21, 15, 9
KB swings
Box Jumps (24"/20")





Strength:

Deadlift 10, 10, 10

Metcon:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total number of reps for all exercises





Strength:

Overhead Press 3 x 5

Metcon:

On a 4 minute clock
Run 400m
Rest remainder of 4 mins
5 rds

Keep track of run times.

We will be running at the East High track.  If you show up early to your class and the door is locked, sit tight or come cheer the people in the class before yours run!

 





Skill:

Power Clean, Front Squat, Push Press

Metcon:

5rds for time

7 Bear Complex
Bar cannot rest on floor during a round.
Weight should increase each rd





Happy Memorial Day! 

Classes at 8 & 9 AM ONLY Monday!!!

"Murph"

For time:
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.

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.

*For many of you that are very new to Crossfit, we will be scaling to 1/2 Murph.  





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