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26 MAY 2017 (0700)

May 26, 2017

We will take it slow today.

At your own pace:
5 rounds:
10 GHD Back Extension
20 Sit ups

With remaining time work on hip flexibility.

If you want an WOD:
5 rounds:
10 GHD
20 Situps
30 DU

Thursday, 25 May 2017 (1130)

May 25, 2017

Meet in the garage – following the 0700 class.  We will start this WOD at 1140, so try to be there right at 1130 for a brief warmup.

 

Murph has become a standard Crossfit Memorial Day Weekend workout. Although long, it is rewarding. We will get started as close to 7 as possible. There will be a 60 min time cap.

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. This was one of his favorite workouts and he named it ‘Body Armor.’

The WOD: “Murph” – for time:
1 Mile Run (8 laps)
100 Pullups
200 Pushups
300 Air squats
1 Mile Run (8 laps)

The pull-ups, pushups and air squats can be broken up as needed. The most common suggestion is 20 rounds of 5 pull-ups, 10 pushups and 15 squats.

Feel free to modify the workout including wearing a weight vest or body armor.

 

25 MAY 2017 (0700)

May 25, 2017

Murph has become a standard Crossfit Memorial Day Weekend workout. Although long, it is rewarding. We will get started as close to 7 as possible. There will be a 60 min time cap.

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. This was one of his favorite workouts and he named it ‘Body Armor.’

The WOD:
1 Mile Run (8 laps)
100 Pullups
200 Pushups
300 Air squats
1 Mile Run (8 laps)

The pull-ups, pushups and air squats can be broken up as needed. The most common suggestion is 20 rounds of 5 pull-ups, 10 pushups and 15 squats.

Feel free to modify the workout including wearing a weight vest or body armor.

Wednesday, 24 May 2017 (1130)

May 24, 2017

Meet in the garage.  Going to do some accessory work in anticipation of Murph tomorrow.

Cardio/Warmup: AMRAP 12 – Team of 2, alternate –
a) 300M row
b) 5 pullups, 10 pushups, 15 squats

WOD: 4 rounds of the following accessory movements:
1. 10 DB Shoulder Roll/Shrugs
2. 10 KB Straight Leg Deadlift
3. 10 DB Scapular Retractions
4. 10 Weighted Glute Bridge
5. 10 Banded Pull Aparts
6. 10 Weighted Calf Raises

24 MAY 2017 (0700)

May 24, 2017

Your choice of WOD. Choose wisely if you are doing Murph tomorrow.

1) 5 Min AMRAP
1 Thruster (115/95#)
1 Burpee
2 Thruster
2 Burpee
3 Thruster
….

2) 12 Min AMRAP
1 Thruster (115/95#)
1 Burpee
2 Thruster
2 Burpee
3 Thruster
….

Cash Out
Jump Contest: Find your 1 rep max box jump height.

Tuesday, 23 May 17 (1130)

May 23, 2017

Meet in Garage
Warm Up: Run 200m, 20 Good mornings, Run 200m, 20 air squats, Run 200m, 20 push ups, Run 200m, 20 jumping lunges

A) Front Squat 5-4-3-3-3

B) Nancy 5 RFT
400m run
15 Overhead Squat (95)

 

23 MAY 2017 (0700)

May 23, 2017

We will be doing Murph on Thursday. It is a long WOD and will start a 0700 on Thrusday.

For the 23rd we will be doing:

Bench Press
5-5-5-4-4, 75%

WOD:
25-20-15-10-5
Power Snatch, 75/55lbs
Toes to Bar
Rowing Calories