Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
20 min skill session

B.
AMRAP 15 min
10 toe-to-bar
10 wall ball (20/14)
10 kb swing (53/35)


Wednesday preview:

A.
Back squat 5 x 1

B.
3 sets
Clean cluster
3.3.3

C.
180 sec FLR





A.
Deadlift
5 x 1

B.
3 rds
20 cal row
50 double unders
10 OHP (75/55)


Tuesday preview:

A.
20 min skill session

B.
AMRAP 15 min
10 toe-to-bar
10 wall ball (20/14)
10 kb swing (53/35)





Mobility 4:00pm


Monday preview:

A.
Deadlift
5 x 1

B.
3 rds
20 cal row
50 double unders
10 OHP (75/55)





A.
In teams of 3 w/ only 1 partner working at a time:
500m row
27 strict HSPU
21 deadlifts (275/195)
14 burpee box jumps (24/20)
7 ring muscle-ups
500m row
21 deadlifts
14 burpee box jumps
7 ring muscle-ups
500m row
14 burpee box jumps
7 ring muscle-ups
500m row
7 ring muscle-ups
AMRAP wall ball (20/14)
time cap 27 min


Sunday preview:
Mobility 4:00pm





A.
Back squat
5 x 1

B.
400m run
5 bears (115/85)
15 strict HSPU
15 strict pull-ups
400m run


Saturday preview:

A.
In teams of 3 w/ only 1 partner working at a time:
500m row
27 strict HSPU
21 deadlifts (275/195)
14 burpee box jumps (24/20)
7 ring muscle-ups
500m row
21 deadlifts
14 burpee box jumps
7 ring muscle-ups
500m row
14 burpee box jumps
7 ring muscle-ups
500m row
7 ring muscle-ups
AMRAP wall ball (20/14)
time cap 27 min





A.
20 min skill session

B.
In 20 min build to a heavy TGU

C.
30 GHD su


Friday preview:

A.
Back squat
5 x 1

B.
400m run
5 bears (115/85)
15 strict HSPU
15 strict pull-ups
400m run





A.
Bench press
5 x 3

B.
DB curls
5 x 10 alt arm

C.
4 rds
60 sec FLR
30 sec rest


Thursday preview:

A.
20 min skill session

B.
In 20 min build to a heavy TGU

C.
30 GHD su





A.
Deadlift
5 x 3

B.
Row cal 50/40
5 toe-to-bar
Row cal 40/30
10 toe-to-bar
Row cal 30/20
15 toe-to-bar
Row cal 20/15
20 toe-to-bar
Row cal 10/7
25 toe-to-bar



Wednesday preview:
A.
Bench press
5 x 3

B.
DB curls
5 x 10 alt arm

C.
4 rds
60 sec FLR
30 sec rest





Happy Memorial Day!
No regular classes today.  "Murph" at 9:00am only.

A.
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

compare with 053016

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.


Tuesday preview:

A.
Deadlift
5 x 3

B.
Row cal 50/40
5 toe-to-bar
Row cal 40/30
10 toe-to-bar
Row cal 30/20
15 toe-to-bar
Row cal 20/15
20 toe-to-bar
Row cal 10/7
25 toe-to-bar





CLOSED - we are hosting a CrossFit Level 1 Course this weekend. 

Memorial Day preview:
Murph at 9:00am
(no regular classes today)


A.
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

compare with 053016

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.

 





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