CrossFit - Wed, May 31Warm-up6 min AMRAP3 Step Back Lunge Steps (each side)5 Alt. V-ups (Each Side)5 Kip Swings (focus on elevating in back portion of swings)3 Knees to Elbows2. Workout Prep3 sets:2 Back Rack Step Back Lunges (build-in weight)3 Toes to BarMetcon (Time)For time:30-20-10Back...
CrossFit - Mon, May 29Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,...
CrossFit - Sat, May 27Metcon (Time)Partner90/70 cal Assault Bike*Partner Holds Handstand-into-50 Power Snatch (135/95) (split as needed)-into-1500/1200m Ski Erg or Row*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)Warm-up10 min AMRAP30-sec bike erg30-sec ski erg10-sec sandbag hold5 Snatch Grip Deadlifts (empty...
CrossFit - Fri, May 26Warm-up2:00 Jump Rope-into-3 sets:10 Overhead Walking Lunges + Pass Through (PVC Pipe)10 Dynamic Squat Stretches-into-2 sets: (empty bar)3 Snatch Push Press3 Overhead Squats3 Snatch Balance Snatch Balance (1 x 1)Take 15 minutes to work to a heavy single snatch balanceMetcon (Time)4 Rounds20/16...
CrossFit - Thu, May 25Warm-up2:00 Row-into-3 sets:5 Single Arm Ring Rows (each arm)10 Single Arm Dumbbell Shoulder Press (light/each arm)10 Hollow Rocks-into-2 sets: (empty bar)3 Shoulder Press3 Push Press3 Split JerksSplit Jerk (1 x 1)Take 20 Minutes and work to a heavy single Split JerkMetcon...
CrossFit - Wed, May 24Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...
CrossFit - Tue, May 23Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...
CrossFit - Mon, May 22Warm Up ...
CrossFit - Sat, May 20Warm UP"Bobby" (Time)27 Rounds for Time5 Snatches (95/65)7 Lateral Burpees over the Bar23 Double Unders"Greater love hath no man then this,that a man lay down his life for his friends"Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats...