June 3, 2014

Mobility:

 

10 minutes

 

WOD:

 

800 meter run

20 power snatches (115/80)

800 meter run

 

Strength:

 

Back squats

2 x 10 (heavy)

 

Goats:

 

Keep beating your goats from yesterday

May 31, 2014

Dynamic warmup 

 

Partner workout *

 

4 min AMRAP

 

Plate overhead hold (45/25)

10 Handstand push-ups or hr push-ups 

 

4 min AMRAP

 

Hanging on pullup bar 

10 ball slams (30/20)

 

Rest 4 min between AMRAPs

 

*one partner holds while one works... Every 10 competed reps is a finished r...

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 15, 2014

Strength

 

OH squat 5x3 across

 

WOD:

 

For time

 

2 wall balls 30/20

2 front rack lunges 135/95

200 m run

4 wall balls

4 front rack lunges

200 m run 

6 wall balls

6 front rack lunges

200 m run

8 wall balls

8 front rack lunges

200 m run

10 wall balls

10 front rack lunges

200 m run

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 

 

Mobility:

 

10 minutes

 

Skill:

 

20 minutes. Pick a goat and get better.

 

WOD:

 

10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

April 19, 2014

Mobility:

 

10 minutes

 

Metcon:

 

Teams of 2 to 3

 

100 meter Farmers Carry

10 Burpee Broad Jumps

50 Lunges

100 m Firemans Carry

200 m Sprint

 

*One person works at a time and completes the required reps of movement

*Partner completes the same completed number of reps

 

**KB's may nev...

April 10, 2014

Mobility: 

 

10 minutes

 

Strength:

 

20 rep benchmark of max hang clean

 

WOD:

 

Row 4 x 400 1 min rest between sets

Run 4 x 400 1 min rest between sets

4 mins max DUs

 

 

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