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Monday 170529

MEMORIAL DAY MURPH For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run If you have a weighted vest or body armor, wear it. 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 want

Friday 170526

I. General Warm-Up 500m Run 2 rounds: 10 Push-up 10 Sit-up   II. Transition and Build Up 3 RNFT 4 HSPU 6 DB Snatch (alternating) *practice scaling options and test DB weights     III. Workout Of The Day Partner WOD 25 minute cap Rx: 2 Rounds For Time -500m Run -32 Strict HSPU -32 DB Snatches (80/55)   Scale 1: 2 Rounds For Time -500m Run -28 HSPU -28

Thursday 170525

I. General Warm-Up 4:00 Row 4:00 Mobility of athlete’s choice   II. Transition and Build Up Set up stations and practice movements for a few reps   III. Workout Of The Day Goat Day EMOM20 1-Weakness 2-Weakness   IV. Accessory/Recovery 3x10yd banded side step each side 2:00 pigeon each side  

Wednesday 170524

I. General Warm-Up 2 RNFT 5 SA DB OHS + 5 SA DB OHS (do 5 one arm then switch) :30 Side Plank w/ dips 15 DU’s or 30 SU’s   II. Transition and Build Up Set up stations and go through a few minutes of practicing the movements   III. Workout Of The Day Regional Workout 3 For Time: 100ft DB OH Walking Lunge 100 DU 50 WBS 10 Rope Climbs 50 WBS 100 DU 100ft DB OH Walking Lunge Rx: (80/55);

Tuesday 170523

I. General Warm-Up Animal Crawl Relay 3 Rounds 10yd each Bear Crawl Crab Walk Duck Walk   II. Skill Work Pistol Practice Rx: 3x10each Weighted Pistols   Scale 1: 3x10each Pistols or 3x8 Pistols from a high box with no touch of the bottom foot   Scale 2: 3x5 Pistols from a box with OR without toe touch   III. Transition and Build Up Set up stations and perform a few

Monday 170522

I. General Warm-Up/Skill EMOM10 1- 3 Strict pull ups w/ 3s top isometric hold, 3s controlled negative 2- :30 Hollow Rock Scale 1: 3 Jumping pull up to 3s isometric and 3s controlled negative Scale 2: 3x3s Pull up negative (Can be partner assisted)   II. Transition and Build Up 3 RNFT 1:00 row 3-6 Pull Ups   III. Workout Of The Day AMRAP9 12/9 Cal Row 9 Pull Ups 12/9 Cal Row 12 Pull Ups

Friday 170519

BRING A FRIEND FRIDAY!! Bring a buddy in with you for a trial class and complete the partner WOD together!   I. General Warm-Up “Rowling”   II. Workout Of The Day Partner WOD For Time -3000m Row (Switch every 250) -200 Walking Lunge Steps (Switch every 10) -100 Weighted Sit Ups (1:1) -800m Farmer Carry (Switch as needed)   III. Accessory/Recovery 400m recovery breathing walk (Cadence 1A 1:1)   IV. **Bonus P

Thursday 170518

I. Warm-Up/Movement Prep 3 rounds 2 See Saw Walk alternating legs (slow and controlled; 1 rep should take AT LEAST 10-15 seconds) :30 side plank w/ dip and raise (each) II. Transition and Build Up 3 RNFT, building weight and intensity 5 Thrusters 5 Pull Ups 5 Burpees III. Workout Of The Day “Quarter Gone Bad” 5 Rounds for Total Reps Rx 15s Thruster (135/95) 45s Rest 15s Weighted Pull Ups (50/35) 45s Rest 15s Burpees 45

Wednesday 170517

I. General Warm-Up In teams, rotate sets of 10 calories on the bike until each athlete has accumulated 40(m)/30(f) Then… 3 RNFT 10 Push-up 1 Spiderman complex w/horizontal rotation per side *hold in rotational positions 10-15s   II. Skill Work Take a few minutes to practice ring support hold Then practice a few sets of holds for max time   III. Transition and Build Up Set up the area and run thro

Tuesday 170516

I. Skill Work/Movement Prep GHD Hip-Back Extension II. Transition and Build Up 2 rounds scaled as needed for workout 200 2 HSPU 4 PU 8 Air squats III. Workout Of The Day Regional Workout 1 - 25:00 cap Rx Run 1200m Then 12 Rounds 4 Strict HSPU 8 C2B PU 12 Air Squats *If you have a 20# vest you may wear it Scale 1 Run 1200m Then 12 Rounds 4 HSPU 8 PU 12 Air Squats Scale 2 Run 800m Then 12 Rounds 4 Box HSPU or Stric

Monday 170515

I. Barbell Warm-Up/Movement Prep 3 RNFT w/ empty bar 10 Wide Stance Good Mornings 10 Push Press 10 OHS   II. Transition and Build Up 3 RNFT :30s row 3 Snatch (build weight each set) 5 WBS   III. Workout Of The Day “Kara-hell” Rx: 200/150 Cal Row *Every 3 minutes perform 1 Round of “Karabel” 3 Snatch 135/95 15 WB 20/14   Scale 1: 200/150 Cal Row *Every 3 minut

Friday 170512

ANNOUNCEMENTS Conquer shirts are in and look amazing! Please pick up your order and highlight your name on the list when you do! Must have made a pre-order and please only take the size that you ordered! There are no extras. Thanks to Jason Hanson from Treign for getting us these incredible shirts. I. General Warm-Up 3 RNFT 10 Air Squats 15 Ab Mat Sit Ups   II. Workout Of The Day "Inferno" AMRAP20 12 Thrusters 12 TTB 12 RKBS Rx:

Thursday 170511

I. General Warm-Up Teach the Spiderman complex. Force the athletes to hold positions for a few seconds before moving on. 2 Rounds: Spiderman complex with horizontal rotation - L & R :45 side plank - L & R   II. Skill Work Seated Box Jump 3x5 *build in box height if able   III. Workout Of The Day "Run and Jump" Rx 4 rounds for time of: 15 Box Jumps (36"/30") Run 400m   Scale 1 4

Wednesday 170510

I. General Warm-Up 4 RNFT - :30 hollow hold 3 dumbbell windmills each arm    II. Workout Of The Day Deadlift 3-3-3-3-3-3-3-3   III. Skill Work 4xMAX Strict Chin Ups or Inverted Barbell Rows (supinated grip) *if you cannot perform STRICT chin-ups, perform ring rows.   IV. Accessory/Recovery Pigeon Stretch - 2:00 each side  

Tuesday 170509

I. General Warm-Up Pizza game II. Skill Work Burgener Warm Up III. Workout Of The Day “90” 21-15-9 Power Snatch Bar Facing Burpee Rx: 135/95 Scale 1: 95/65 Scale 2: 75/45 Scale 3: as needed   IV. Accessory/Recovery Partner assisted inverse hamstring curls - 3x5 Inverted wall squat – 4:00

Monday 170508

I. General Warm-Up 2 RNFT 10 Push Ups 20’ Crab Walk 10 Pull-ups/Ring Rows 20’ Bear Crawl II. Skill Work  Jump Rope Practice Tabata- 2x :20s Singles, :10s rest 2x :20s Left Leg, :10s rest 2x :20s Right Leg, :10s rest 2x :20s Double Unders or Single Unders, :10s rest III. Workout Of The Day Rx EMOM16 Min 1: Max Double Unders Min 2: 5 Bench Press (BW) Scale 1 EMOM16 Min 1: Max Double Unders Min 2: 5 Bench Press (135/9

Friday 170505

I. General Warm-Up Junkyard Dog 3x10 See Saw Walks II. Workout Of The Day "Goonies" As a team of 2, complete the following For Time: Rx: 75 Cal Row Partner completes Deadlift Hold (225#/155#) 75 Push Press (115#/75#) Partner completes Handstand Hold 75 Toes-to-bars Partner completes Hang From Pull Up Bar Scale 1: 75 Cal Row Partner completes Deadlift Hold (185#/135#) 75 Push Press (95#/55#) Partner completes Handstand Hold 7

Thursday 170504

ANNOUNCEMENTS: Memorial Day is right around the corner, which means that another year of honoring our fallen hero's with the annual Memorial Day "Murph" workout is also on the brink. We will be completing our "Murph" workout on Monday, May 29th. Heats will run at 7:00AM, 8:00AM, and 9:00AM. We can fit up to 36 individuals/teams in each heat. There are sign-up sheets in the red room to hold your place for each heat. If you are going to complete

Wednesday 170503

I. General Warm-Up 2 rounds NFT: 25' Inchworm 25' Broad Jumps 25' Bear Crawl  II. Skill Work Pull Up Practice Rx: 4xMAX Strict Pull Ups, 4 second isometric, 4 second negative Scale 1: 4xMAX Strict Pull Ups, 4 second negative Scale 2 4xMAX Assisted Strict Pull Up, 4 second assisted negative III. Workout Of The Day "Toska" AMRAP10 20 RKBS (80/62) 10 Hand Release Push Ups Scale 1: (72/53) Scale 2: (53/35) IV. Accessory/Recovery

Tuesday 170502

I. General Warm-Up "CrossFit Warm-Up"
2 rounds NFT 10 PVC OHS 10 Samson Stretch 10 GHDSU/Sit-up 10 GHD Back Ext./Superman 10 Push-ups 10 Pull-ups/Ring Rows II. Skill Work Deadbugs- Break the movement down and have athletes perform 3 sets of 1:00 or 3x max if 1:00 is not attainable III. Workout Of The Day For Time: 4 Rope Climbs OR 10 Muscle-ups (athlete’s choice, can be ring or bar) Then… 27-21-15-9 Wallball Shot GHDSU

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