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Sunday, May 22, 2016
160522: “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead...
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Monday, May 23, 2016
160523: Squat 75% 1×5 Squat 85% 1×3 Squat 95% 1×1+ (Max Reps) –then– 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Wall Balls (30/20) 10 Muscle-Ups –then– Finisher: 3×10 ea Leg Barbell...
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Tuesday, May 24, 2016
160524: EMOM 8 Push Jerk x3 –then– 5 Rounds: 5 Manmakers (45/25) 160m Run — 630 Skills: Rowing Stroke Review + 5K Row Test
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Wednesday, May 25, 2016
160525: Bench 75% 1×5 Bench 85% 1×3 Bench 95% 1×1+ (Max Reps) –then– “Reasons” 5 Rounds: 20 Double Unders 6 Hang Snatches (135/95) 2 Muscle Ups –then– Core — 630 Yoga with Bee
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Thursday, May 26, 2016
160526: 2 Rounds: 400 Meter Run 26 Hand Release Push Ups 400 Meter Run 26 Kettlebell Swings (55/35) 400 Meter Run 26 Sit Ups 400 Meter Run 26 Hip Extensions 400 Meter Run 26 Double Unders 400 Meter...
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Friday, May 27, 2016
160527: Deadlift 75% 1×5 Deadlift 85% 1×3 Deadlift 95% 1×1+(Max Reps) –then– “Big League Chew” 21–15–9 Deadlifts (225/155) Handstand Pushups Dumbbell Box Step Overs (24″/20″ with 45’s/35’s) –then– Core
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Saturday, May 28, 2016
160528: 0800 Ladies Only WOD 0900 Solo WOD 40 pull ups 40 v-ups 400m run 40 wall balls 40 weighted situps 400m run 40 slam balls 30/20 40 jump squats with ball 400m run 40 OH lunge with balls 40 box...
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Sunday, May 29, 2016
160529: 10 Minutes: Single Under, Double Under, Triple Under Practice –or- Max Unbroken Triple Unders –then– AMRAP 10: 30 Double Unders 15 Power Snatches (75/35) –then– Accumulate 5 Minutes in Bridge...
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Monday, May 30, 2016
050628-N-0000X-002Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading...
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Tuesday, May 31, 2016
160531: Every 2:00 min. for 10:00 min. complete: 7 Snatch 95/65 6 Snatch 135/85 5 Snatch 155/95 4 Snatch 165/105 3 Snatch 175/115 –then– “Mancy” 30 Lateral Barbell Burpees 400 Meter Run 15 OHS...
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Wednesday, June 1, 2016
160601: Bench 65% 1×5 Bench 75% 1×5 Bench 85% 1×5+ (Max Reps) –then– “JT’s on the Water” 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups...
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Thursday, June 2, 2016
160602: 3 Rounds: 1000m Row 100 Double unders 10 Deficit HSPU 4-6″ –then- Core — 630 Skills: Squat/Front Squat/Overhead Squat
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**Make this Saturday Ninja-day!**
Hey CrossFit RX! Do you like American Ninja Warrior? Have you ever wondered what the “salmon ladder” was like and if you could get to the top? Do you want to test your CrossFitness on a sweet obstacle...
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Friday, June 3, 2016
160603: Deadlift 65% 1×5 Deadlift 75% 1×5 Deadlift 85% 1×5+(Max Reps) –then– 5 Rounds: 5 Deadlift (315/225) 20 KB snatch (55/35) 3 MU –then– Finisher: 3×50 Banded Good Mornings
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Saturday, June 4, 2016
160604: 0800 Ladies Only WOD 0900 Solo WOD Squat 65% 1×5 Squat 75% 1×5 Squat 85% 1×5+ (Max Reps) –then– “Regional Event 3 & 4” For time: 104 Wall balls 52 Pull ups *6 min. Cap At 7:00 4 rounds: 28...
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Sunday, June 5, 2016
160605: “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead...
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Monday, June 6, 2016
160606: Squat 70% 1×3 Squat 80% 1×3 Squat 90% 1×3+ (Max Reps) –then– 3 rounds: 10 DB Front Squat (55/35) 10 DB Step ups 20″ 10 x shuttle run (Down and back Length of gym) –then– Finisher: Core
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Tuesday, June 7, 2016
160607: Every 2:00 min. for 10:00 min. complete: 7 Clean 135/95 6 Clean 155/105 5 Clean 185/125 4 Clean 205/145 3 Clean 225/155 –then- AMRAP 15: 55 Double unders 15 C2B 5 HPC 155/105 –then– Finisher:...
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Wednesday, June 8, 2016
160608: Bench 70% 1×3 Bench 80% 1×3 Bench 90% 1×3+ (Max Reps) –then- 5 Rounds: 25 KB swing (55/35) 15 Pushups 400m run NOTE: Rest 1:00 after each round –then– Core — 630 Yoga with Bee
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Thursday, June 9, 2016
160609: “Bulger” 10 Rounds for Time: 150 Meter Run 7 C2B Pull Ups 7 Front Squats (135/95) 7 HSPU — 630 Skills: Deadlift/Sumo Deadlift High Pull/Medball Clean
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