Workout of the Day

Workout of the Day

rss

Workout of the Day postings


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.

 





A.
EOMOM 12 min
Hang clean, clean, front squat, jerk

B.
400m run
40 KB swings (53/35)
40 GHD su
2 rope climbs
20 KB swings
20 GHD su


Weekend preview:
CLOSED - we are hosting a CrossFit Level 1 Course this weekend.  See you on Monday at 9:00am for Murph!

 





A.
EMOM 10 min
10 push-ups
EMOM 10 min
15 squats
EMOM 10 min
5 CTB pu
EMOM 10 min
Row cal (18/14)

Friday preview:

A.
EOMOM 12 min
Hang clean, clean, front squat, jerk

B.
400m run
40 KB swings (53/35)
40 GHD su
2 rope climbs
20 KB swings
20 GHD su





A.
Bench press
5 x 5

B.
2 rds
800m run
50 double unders
20 pull-ups


Thursday preview:

A.
EMOM 10 min
10 push-ups
EMOM 10 min
15 squats
EMOM 10 min
5 CTB pu
EMOM 10 min
Row cal (18/14)





A.
20 min skill session

B.
Deadlift
5 x 5


Wednesday preview:

A.
Bench press
5 x 5

B.
2 rds
800m run
50 double unders
20 pull-ups





A.
Back squat
5 x 3

B.
4 sets
Clean Cluster
3.2.1

C.
30 GHD su


Tuesday preview:

A.
20 min skill session

B.
Deadlift
5 x 5





CrossFit Journal: The Performance-Based Lifestyle Resource
Copyright 2017 by BAMF Enterprises, LLC