Category Archives: CrossFit

Warm up # 24 Dumbell snatch 50lbs x 15 each arm Muscle ups x 5  x 5 rounds

Warm up # 3 1. Front squat 5,5,5 2. For time: 50 knees to elbows 50 2 pood swings 50 wallballs  If you are serious about getting stronger and progressing in the power/ olympic lifts,  consider buying some appropriate footwear.

Warm up # 20 Murph 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 AmericanContinue reading “WOD Tuesday March 23rd”

Warm up # 6 1. Deadlift 10,10,10 2. For time:  185 powerclean x 5 Handstand pushups x 5 x 3 185 deadlift x 10 burpees x 10 x 3 Part 2 is one continuous effort, the clock does not reset after the first couplet.

Warm up of your choice The Army PT test: CrossFit Style Warm up of your choice Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups,Continue reading “WOD Friday March 19th”

Warm up # 1 1. Snatch 1,1,1,1,1 2. For time:  95 lb Burpee clusters x 50

Warm up # 24 1. Bench press 3,3,3,15 2. For time:     50 kb clean and jerk 53/25     100 jumpimg  pullups        50 double unders     100 mountain climbers     50 box jumps     100 sit ups

Warm up # 12 Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possibleContinue reading “WOD Tuesday March 16th”

Warm up #8 1. Back squat 5,5,5 2. For Time:  Back squat 135 x 30 Front Squat 135 x 20 Overhead squat 135 x 10

The Gym will be closed this afternoon, but will be opened tomorrow for normal open gym hours: 10-1. Warm up of your choice “Annie” 50,40,30,20,10 Double unders Sit ups