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Monthly Archives: September 2015

CrossFit Class Workout 10/1/15

A. 3 set:

-weighted pull ups x 5-8

-ladder x 6

-flr x :90

B. for time:

-run x 400m

-double under x 100

-run x 400m

-chest to bar pull up x 20

-run x 400m


By |September 30th, 2015|CrossFit|1 Comment

CrossFit Class Workout 9/30/15

A. push press + push jerk + split jerk x 1 + 1+ 1 x build to a heavy set

B. “elizabeth”


-power clean

-ring dip

By |September 29th, 2015|CrossFit|3 Comments

CrossFit Class Workout 9/29/15

A. power snatch + snatch balance + ohs x 1 + 2 +2 x 5

B. for time:

-row x 1k

-ttb x 30

-walking lunges x 30

-cal bike 30/27

-row x 500m

-ttb x 20

-walking lunges x 20

-cal bike x 20/18

By |September 28th, 2015|CrossFit|2 Comments

CrossFit Class Workout 9/28/15

A. hang clean x 3 x 5

B. front squat x 3,3,3

C. 8 min amrap:

-double under x 20

-db ground to overhead x 15

-burpee x 10





By |September 27th, 2015|CrossFit|1 Comment

CrossFit Class Workout 9/26/15

happy birthday to Robert and Chrissy!


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

(copied from

By |September 25th, 2015|CrossFit|3 Comments

CrossFit Class Workout 9/25/15

here is to wishing Scott and Zoila a wonderful life together!

A. 3 sets:

-ladder x 4

-dip x 5-8

-sit up x 20

B. 4 rounds each for time:

-row x 500m

-double under x 50

-rest x 3 min

By |September 24th, 2015|CrossFit|Comments Off on CrossFit Class Workout 9/25/15

CrossFit Class Workout 9/24/15

A. back squat w/ pause x 3 x 5

B. 10-1

-cal bike

***heavy clean x 1 after each set on bike

By |September 23rd, 2015|CrossFit|1 Comment

CrossFit Class Workout 9/23/15

this saturday we will be honoring the birthday of robert with the hero workout “Murph” at our 9 am class. feel free to stay and play from 10-11. drinks and snacks will  be provided. see you saturday morning!

A. hang power snatch x 2 x 5

B. snatch grip push press x 5 x 5

C. for time:

-run x 800m

-sit up x 50

-box jump x 50

By |September 22nd, 2015|CrossFit|4 Comments

CrossFit Class Workout 9/22/15

A. split jerk x 3 x 5 (pause at dip for 2sec)

B. every two min for 20 min:

odd round:

-dead lift x 5

-double under x 20

even round:

-pull up x 5

-push up x 10

-air squat x 15




By |September 21st, 2015|CrossFit|3 Comments

CrossFit Class Workout 9/21/15

A. fs x 5,4,3,2,2 (no rack)

B. reverse lunge x 8 per leg x 3

C. for time:

-row x 1k

-kb swing x 50

-suitcase carry x 200m

-turkish sit up x 15 per arm

By |September 20th, 2015|CrossFit|4 Comments