Workout of the Day

Workout of the Day

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Workout of the Day postings


Deadlift
3-3-3-3-3

5 rds
10 FS(85/55)
15 HRPU
Run 200m

Thurs Preview
Overhead Press
2-2-2-2-2

4 Rds
In 2 Minutes
15 Cal rower
AMRAP Burpees
Rest 2 Min




EMOM 8 Min
7 High Box Jumps

P. Clean
6x3

Optional Cash Out
7 Rounds
FLR
:30 on/:30 off

Wed Preview
Deadlift
3-3-3-3-3

5 rds
10 FS(85/55)
15 HRPU
Run 200m




*****We will only have one class at 8:30AM on Memorial day*******
"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.



In teams of 2 w/only 1 partner working at a time
3rds
20 Pullups
30 Medball Situps(20/14)
20 Front Squat(95/65)

Run 800m as a team
Rest 5 min

3rds
20 Back Squat(95/65)
20 Knee to Elbows
20 Push Press(95/65)

Sunday Preview
Closed for Memorial Day Weekend




Deadlift
3-3-2-2-2

10 Min AMRAP
5 Pullups
30 Stationary Lunges
10 HRPU
40 DU

Saturday Preview
In teams of 2 w/only 1 partner working at a time
3rds
20 Pullups
30 Medball Situps(20/14)
20 Front Squat(95/65)

Run 800m as a team
Rest 5 min

3rds
20 Back Squat(95/65)
20 Knee to Elbows
20 Push Press(95/65)




10 Min EMOM
8 Wallball(20/14)

Backsquat
5x2

75 Medball situps

Fri Preview
Deadlift
3-3-2-2-2

10 Min AMRAP
5 Pullups
30 Stationary Lunges
10 HRPU
40 DU




Overhead Press
3-2-1-3-2-1

4 rds
Run 200M
20 Kb Swings(53/35)
15 Goblet Squats(53/35)
rest 1 min


10 Min EMOM
8 Wallball(20/14)

Backsquat
5x2

75 Medball situps





A.
Warm-up
1 min 16 S/M
1 min 20
1 min 24
30 sec 28
30 sec 32

rest 2 min before B.

B.
3 min row
during each min take 10 power strokes getting to a pace that you expect to hold for the 500m.
C.
Max Effort 500m row

Wed Preview

Overhead Press
3-2-1-3-2-1

4 rds
Run 200M
20 Kb Swings(53/35)
15 Goblet Squats(53/35)
rest 1 min



EMOM 10 Min
Min 1: 8 Burpees
Min 2: 8 OTB Jumps

Power Clean
6x1.1

Optional Cash out
FLR
6x:30 on/:30 off

Tues Preview
A.
Warm-up
1 min 16 S/M
1 min 20
1 min 24
30 sec 28
30 sec 32

rest 2 min before B.

B.
3 min row
during each min take 10 power strokes getting to a pace that you expect to hold for the 500m.
C.
Max Effort 500m row







Mobility



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