May 29, 2017

MIXED LEVEL CLASSES
MEMORIAL DAY
Conditioning: For Time
“Murph”
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
*If you have a 20# vest or body armor, wear it.
*In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
*Infinitely scalable…half or quarter Murph, jumping or banded pull ups, air squats to a med ball, etc

May 28, 2017

MIXED LEVEL SUNDAY

Conditioning: AMRAP x 24:00 Alternating EMOM
Minute 1: 12/10 Calorie Bike
Minute 2: 12 Box Jumps (step down each rep) 24/20″
Minute 3: 12 Ball Slams
*If you are doing Murph on Monday there is no need to go HAM on toady’s workout. Cruise at 75% today and save it for tomorrow.

May 27, 2017

CROSSFIT
Conditioning: For Time
Baywatch
21-18-15-12-9-6-3:
Row (calories)
Handstand Push Up
Skill Work: Handstand Push Ups and GHD Sit Ups

CROSSFIT 101
Conditioning: AMRAP x 12:00
Runs/Goblet Lunge/Wall Climbs
Run 300m
30 Goblet Lunges
3 Wall Climbs
*Choose load on lunges. Make it challenging!

STRONGMAN
Metcon (Time)
“Hybrid 50”
50 reps at each station. You cannot advance until you’ve completed all 50 reps of each lift.
50 bench press
50 squats
50 deadlifts
50 push jerks
50 hang power cleans
RX 135/95
(Post loads in comments.)
Metcon (AMRAP – Rounds and Reps)
Death by X 2

Death by Bear Complex
Rx 95/65

*then immediately start a combo Death by of push ups, sit ups, air squats.

(post rounds and reps completed of push ups, sit ups, air squats death by in comments)

May 26, 2017

CROSSFIT
Strength: Shoulder Press (5/3/1+)
*75/85/95% of 90% of 1 rep max shoulder press (add 5# to last max to figure percentages)
Conditioning: AMRAP x 15:00
PC/WB/DU
10 Power Cleans 135/95
20 Wall Balls
30 Double Unders

CROSSFIT 101
Conditioning: AMRAP x 3:00 x 3 Rounds
5 Toes to Bar
10 Box Jump Overs (24/20)
15 Slam Balls (40/25)
*Rest 3 Minutes Between AMRAPs
For “rest” between AMRAPs, you have 3 Minutes to perform 500m Row, 400m Run or 0.7 Assault Bike. Rest the remainder of the 3 minutes before starting a new AMRAP cycle.

Record reps for each cycle.

May 25, 2017

CROSSFIT/COMPETITOR
Rest Day!

SPECIALTY CLASS DAY

CROSSFIT 101
Conditioning: For Time
Karen’s Evil Sister
2 Rounds for Time
75 Wall Balls 20/14
75 Double Unders
*Sub 30 double under attempts for double unders. No singles!

STRONGMAN
Conditioning: For Time
“Hybrid 50”
50 reps at each station. You cannot advance until you’ve completed all 50 reps of each lift.
50 bench press
50 squats
50 deadlifts
50 push jerks
50 hang power cleans
RX 135/95
(Post loads in comments.)

Conditioning: AMRAP – Rounds and Reps
Death by X 2

Death by Bear Complex
Rx 95/65

*then immediately start a combo Death by of push ups, sit ups, air squats.

(post rounds and reps completed of push ups, sit ups, air squats death by in comments)

ENDURANCE
Conditioning: Every 3:00 for 6 Rounds
Run 300m
Every 3:00 for Six Rounds:
*90% effort each round and try to keep all rounds within 5-7 seconds of each other

BODY
TBD

May 24, 2017

CROSSFIT
Strength: Power snatch + OHS Every 2 min x 16:00
Conditioning: For Time
Assault Bike – 50 calories

CROSSFIT 101
Conditioning: 6 Rounds for Time
6 Rounds of What?!
Row 500 m
15 Burpee Over Rowers
*Begin new round every 5 minutes and log time for each round. The quicker you get each round finished the more rest you get. Scale down the burpees if needed.

May 23, 2017

MIXED LEVEL CLASSES

TEAMWORK TUESDAY
Conditioning: AMRAP x 30:00
The Happy Hundreds version 2.0
Teams of 2
100 Push Press 95/65
100 Box Jumps 24/20
100 Dumbbell Snatches (choose load)
200m Sled push (empty)

May 22, 2017

CROSSFIT
Strength: Back Squat (5/3/1+)
75%/85%/95%…last set is for max reps
*Percentages are based off 90% of 1rm (+ 10 pounds)
Conditioning: For Distance
CFFB 7.24.12
12 Minute EMOM, alternating between:
Minute 1: 15 KB Swings (70/53)
Minute 2: Row for max meters
*Must complete the 15 swings every other minute for score to be RX’d. No rest between minutes!

CROSSFIT 101
Conditioning: 3 Rounds for Reps
FGB: Bodyweight Edition
*1 min per station:
Pull-up
Push-up
Sit-up
Air Squat
Burpee
Rest 1 min
*Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 minute. The clock does not stop or reset between stations. Log one total for each of the 5 movements.

May 21, 2017

MIXED LEVEL CLASSES

Conditioning: For Time
21-15-9 Deadlift/Run
21-15-9 Reps
Deadlift 225/155
Run 800 m
*Scale deadlift as necessary. Use a weight you can do at least 7 reps unbroken.

May 20, 2017

CROSSFIT
Bike – Snatch – Burpee (Time)
For Time:
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over the Bar Burpees

CROSSFIT 101
Conditioning: 4 Rounds for reps
Fight Gone Bad Style
As many reps as possible in 1 min per station
4 rounds
Medball clean
Burpees
Kettlebell swing
Sit-ups
Rest

Recommended weight
20/14 wallball
53/35 KB

STRONGMAN
Overhead medely
Log 1RM
Axle 1RM
Single DB or KB 1RM
(Score is the total weight lifted overhead on the Log, Axle and dumbbell or Kettle Bell.)
Stone/Sandbag loading
Load 5 stones/sandbags
(Score is total weight of all 5 stones/sandbags)

MEATHEAD
20 ROUNDS
5 Bench Press
5 DB rows, single arm
5 DB curls, single arm
(Score is weight used on Bench Press) Not for time, AHAP but goal is for all sets to be unbroken.