Monthly Archives: May 2014

Sunday 06.01.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

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Saturday 05.31.14

9:15am Team WOD TEAMS OF 2: AMRAP for 20:00 1 teammate does: 200m run 10 hang power clean 135/95 12 slam balls other teammate rows score = rounds plus meters rowed 10:00am Hero WOD Pheezy U.S. Marine Corps Lance Corporal … Continue reading

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Friday 05.30.14

WARM UP PVC Mobility 3 Rounds: 10 PVC Thrusters 10 KB Swings 10 Push-ups STRENGTH/OLY Squat Cleans 3-3-3-3-2-2 Fitness: Power clean + front squat combo Performance: As heavy as possible Competition: As heavy as possible METCON 100 Double Unders 20 … Continue reading

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Thursday 05.29.14

WARM UP Row 400m 2 Rounds: 20 Mountain Climbers 20 Sit-ups 20 PVC OH Squats Then, Stretch SKILL HS Walking/HS Holds – 15:00 Fitness: 3xME HS Hold or Wall Climb hold Performance: 3xME HS Holds Competition: HS Walking METCON 14:00 … Continue reading

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Wednesday 05.28.14

WARM UP PVC Mobility 20 KB SDHP Run 100m 30 Jumping Jacks Run 100m 20 SDHP STRENGTH A. Pull-ups 3×10 B. Ring Dips 3×10 Fitness: Strict with assistance Performance: Strict with assistance Competition: Strict METCON 3 RFT 4 Power Cleans … Continue reading

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Tuesday 05.27.14

WARM UP Jog 200m 3 Rounds: 20 Lunges 15 Push ups 10 Air Squats STRENGTH Front Squats 4×4 Fitness: Focus on form, moderate weight Performance: Add 5-10## from previous week Competition: Add 5-10# from previous week METCON 18:00 EMOM Odd: … Continue reading

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Monday 05.26.14 classes ONLY at 8:30am & 2:30pm today

n memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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 … Continue reading

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Sunday 05.25.14

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Saturday 05.24.14

9:15am Team WOD 3 person teams for time, complete total reps in stations, in any order, before moving to next station: 100 GHD sit ups (scale = slam ball sit ups) 100 pull ups 100 slam balls 100 hang power … Continue reading

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Friday 05.23.14

WARM UP PVC Mobility 2:00 Jump Rope 2 Rounds: 15 Slam Balls 15 Slam Ball Sit-ups 15 Push-ups STRENGTH Strict Press 4×8 Fitness: Lightweight Performance: Lightweight Competition: Moderate METCON 400m Run w/ Medball 30 KB Swings 200m Run w/ Medball … Continue reading

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