Workout of the Day

Workout of the Day

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Workout of the Day postings


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.  





Memorial Day WEEKEND SCHEDULE:
Saturday Classes 9 & 10; Open gym 11 -1
Sunday Open Gym 12-2
Monday Classes 8 & 9 ONLY


Skill:

3 rds for time
10 over the box Burpees
10 C2B Pullups
10 Wall Ball
Rest 2 min

Metcon:

21, 15, 9
Front Squat (95/65)
Pullup





Memorial Day WEEKEND SCHEDULE:
Saturday Classes 9 & 10; Open gym 11 -1
Sunday Open Gym 12-2
Monday Classes 8 & 9 ONLY
 

Skill:

3 Rounds NOT for Time
10 GHD Situps
10 KB Swings

10 Burpees AFAP

Metcon:

4 x 500m row
Rest exactly 3x as long as the previous row took between





 
Memorial Day WEEKEND SCHEDULE:
Saturday Classes 9 & 10; Open gym 11 -1
Sunday Open Gym 12-2

Monday Classes 8 & 9 ONLY

Strength:

Deadlift 5, 5, 3, 3, 3

Metcon:

10 min AMRAP
2 Muscle Ups
6 KB swings (53/35)
12 Wall Ball (20/14)





Memorial Day WEEKEND SCHEDULE:
Saturday Classes 9 & 10; Open gym 11 -1
Sunday Open Gym 12-2
Monday Classes 8 & 9 ONLY

Skill:
3 rds NOT for time
8 deck squats
4 skin the cats
8 pistols

Metcon:

Row 1k
50 Weighted Walking Lunges (45/25)
20 Back Squats


 





Strength:

Back Squat 4 x 5

Metcon:

50 Burpees
40 Power Cleans (f/f)
30 Toes to Bar
20 Over the Box Jumps
10 KB Swings
5 Muscle Ups





Skill:

3 rds NOT for time
15 GHD SU
10 BJ (24"/20")
10 Burpees AFAP

Metcon:

50 DL (135/95 f/f)
40 Wall Ball (20/14)
30 HRPU
40 Wall Ball (20/14)
50 DL (135/95 f/f)

 





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