May 26, 2014

Reminder: only one class on Memorial Day. 9 ayem.

 

We honor the memory of Navy Seal Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

 

From CrossFit.com: "This workout was one of Mike's favorites and he'd named it 'Body...

May 7, 2014

Mobility:

 

20 min group.

 

WOD:

 

Three 5-minute AMRAPs with three minutes of rest between each round.

 

Number 1 --

 

5 minute AMRAP of 20 double unders (60 singles) and 10 overhead squats (75/55).

 

Rest 3 minutes

 

Number 2 -- 

 

5 min AMRAP of 10 dumbbell hang cleans and and 20 w...

March 26, 2014

Mobility:

 

10 minutes

 

Skill:

 

3 rounds

 

2 mins on 1 off

 

Double unders

 

Strength:

 

5 RM power snatch touch and go

 

WOD:

 

1 min max burpees

Rest 30 secs

1 min max air squats

Rest 30 seconds

1 min max touches 6 inches above reach

Rest 30 seconds

1 min max single jump rope

Fall to floor

...

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