Workout of the Day

May
30
2014

WOD 5/31/14

Posted by Shane, 6:15 pm

Open gym 9 – 11am! Yoga 11am!

Hero Wod at 10am!

“The Seven”

7RFT:

7 Hspu
7 K2e
7 Thrusters #135/95
7 Deadlifts #245/165
7 Burpees
7 kb swings #70/53
7 pull ups

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May
29
2014

WOD 5/30/14

Posted by Shane, 5:39 pm

53014
Row 1600m for time:

rest 5 min, then:

4 RFT:

25 box jumps #24/20
10 power snatches #95/65
3 bar muscle ups (10 c2b pull ups)

20 min time cap

Today is last free kids CrossFit class at 10:30am. Regular classes will start next Monday at 10:30am and will be Monday, Wednesday and Friday at 10:30am.

Open gym this Saturday from 9 – 11am and Yoga at 11am!

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May
28
2014

WOD 5/29/14

Posted by Shane, 7:22 pm

52914
overhead squat then back squat (80% of oh squat 1RM)
3 oh squat, then re rack and do 8 back squats (3 rounds)

then,

AMRAP in 12 min:

6 burpees
8 wall ball #20/14 10’9′
10 oh lunges #45/35

Kids CrossFit trial class again on Friday at 10:30am!

Yoga this Saturday at 11:00am!

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May
27
2014

WOD 5/28/14

Posted by Shane, 7:36 pm

52814
“Annie”

For time:

50-40-30-20-10 reps of:

double unders
sit ups

*9/04/13

15 min time cap

then,

Bench Press (take 20 min)
8 @ 65% 1RM, 5 @ 75% 1RM, 3 @ 85% 1RM, 2 @ 90@ 1RM, 1 @ 95% 1RM

after 5, 3, and 2 reps do max ghd sit ups in 1 min (add 3 sets for total)

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May
26
2014

WOD 5/27/14

Posted by Shane, 3:32 pm

52714
EMOM for 4 min: (75% of 1RM squat clean & jerk)
1 power clean & jerk
1 hang squat clean & jerk

EMOM for 3 min: (85% of 1RM)
1 power clean & jerk
1 squat clean

EMOM for 3 min: (90% of 1RM)
1 squat clean and jerk

then,

For Time:

400m run
10 cleans #205/135 masters #185/95
20 toes to bar
30 kb swings #70/53
400m run
15 kb swings
10 toes to bar
5 cleans

20 min time cap

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May
25
2014

WOD 5/26/14

Posted by Shane, 6:20 pm

52614
Memorial Day Hero WOD at 9:30am for only class of day

“MURPH”

For Time:

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*compare to 5/27/13

We will also have 2 person team MURPH and half MURPH for those that dont want to do full WOD.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

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May
22
2014

WOD 5/23/14

Posted by Shane, 6:50 pm

52314
“Diane”

21-15-9 reps of:

deadlifts #225/155
hspu

*compare to 9/4/12

rest 5 min, then:

AMRAP in 8 min:

4 k2e
6 push press #115/75 masters #95/65
24 double unders

No Open gym this weekend because of fundraiser at Crossfit 459.

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May
21
2014

WOD 5/22/14

Posted by Shane, 5:45 pm

52214
Bench Press
3-3-3-3-3 (85% of 1RM)

then,

AMRAP in 10 min:

60 bar facing burpees
30 hang snatches #95/65
10 muscle ups (15 ring dips)

There will be no Open Gym this Saturday because we will be at CrossFit 459 support the
fundraiser their. It is from 9-11am so please come support if you want to get a workout in and support a great cause.

Also there will be only 1 class this Monday for “Memorial Day” at 9:30am! We will be doing team “Murph” or can do it individually if you want.

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May
20
2014

WOD 5/21/14

Posted by Shane, 6:29 pm

52114
2 person team WOD:

10 rope climbs
50 tire flips
75 ghd sit ups
100 cal row
150 kb swings #53/35
200 sit ups
800m run w/mb #20/14

Can start anywhere and go in any order but must complete one before moving on to next station. Only 1 person can work at a time and can break up reps anyway except on 800m run where both people are running together alternating wall ball.

35 min time cap

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May
19
2014

WOD 5/20/14

Posted by Shane, 7:06 pm

52014
Back squat
5-5-5-5 (80% of 1RM)

then,

ARMRAP in 12 min:

5 two for one wall balls #20/14
6 c2b pull ups
7 gs push ups

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