Tuesday, May 26, 2015

Tuesday

Here's to a SHORT WORK WEEK!!!

Warm Up:
3 Rounds
Row 200m
8 Burpees
8 Air Squats

Mobility:
Shoulders and Lats

WOD:
50-30-15 Reps for time of:
Double Unders
Sumo Deadlift High Pull (75/55#)
Box Jumps (24/20")


**Awesome job to all those who came out yesterday and tried MURPH!! So much fun!!!

**This Saturday is the DEADLY DUO competition at Citizen CrossFit!! We hope you all can come out and watch! We have 4 teams competing!!


Monday, May 25, 2015

Monday

HAPPY MEMORIAL DAY!!!!

Will it be MURPH... or HILDAGO???
If you are competing in the "Deadly Duo" next weekend you have the option of either workout, or you can scale down the amount of pull ups in Murph :)

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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 wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Saturday, May 23, 2015

Saturday

Running Club ... meeting at 6:45a

Then...


Awesome CrossFit WOD at 8am...

I'm thinking partner WOD!!




***SEE YOU ALL MONDAY 8AM... for Memorial Day WOD!!!

Friday, May 22, 2015

Friday

Hello Weekend!

Reminder, Monday is Memorial Day and we will ONLY have 8am class! It will be fun... be here!!

Warm Up

5x- 100m Sprints on the rower
Then
40 Front Squats (45/35#) (work on keeping chest up and elbows up to lock weight into rack position)

WOD:

For Time:
20 Back Squats (155/115#) yes you can use a rack
Run 1 Mile
20 Back Squats
Run 1 Mile

***See you all tomorrow Morning for running club 6:45am Recoil
***8 am CrossFit WOD Saturday Morning!


BODY FAT TESTING TRUCK IS COMING OUR WAY IN JULY!!!

Thursday, May 21, 2015

Thursday

New Gear added to the STORE!! Check it out!

Warm Up:

Mobility and stretching!!!

WOD:

I double dare you...

21-15-9

Walking Lunges
Burpees

:)

**Deadly Duo Teams... Practice WOD's today!

**Monday is Memorial day... we will only have 8am class!!!

Wednesday, May 20, 2015

Wednesday

Yoga/Mobility is tonight at 6pm!!

Warm Up:
Run 1 Mile
3 Rounds
5 Knee to elbow-toe to bar-Pull Up
10 GHD Sit Up
15 Back Ext


WOD:

Complete as many reps as possible in 8 minutes of:
Shoulder Press (95/65#)
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
Hang Power Clean (135/95#)
Each time you break, perform 30 squats


**Monday 8am Class only!!

**Deadly Duo teams... WOD practice Thursday! 

Tuesday, May 19, 2015

Tuesday

Yoga/Mobility this Wednesday at 6pm! Come give it a try!!

Warm Up:
3 Rounds
Row 300m
30 Mountain Climbers
15 Kettlebell Swings (35/26#)

LIFT:
Clean and Jerk
3-3-3-3-3

WOD:
"Randy"
75 Snatches (75/55#)

Burning those shoulders :)


**Monday is Memorial Day.. .will will only have 8am class!! Rumor has it... The word Memorial and Murph go together!!! :)