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Monthly Archives: May 2016

CrossFit Class Workout 6/1/2016

A.  For time:

21-15-9

wall ball (20/14)

pull up

Time Cap: 9:00

 

Rest: 5:00

 

B.  For time:

3 rounds

15 wall ball (20/14)

15 calorie assault bike

Time Cap: 9:00

 

Rest 5:00

 

C.  For time:

3 rounds

50 double unders

25 wall ball (20/14)

Time Cap: 9:00

CrossFit Class Workout 5/31/2016

15 Min EMOM (Every Minute on the Minute)

A.  Minutes 1-5

3 TnG Power Snatch @ 60% of 1RM

 

B.  Minutes 6-10

3 TnG Power Snatch @ 65% of 1RM

 

C.  Minutes 11-15

3 TnG Power Snatch @ 70% of 1RM

 

D.  For time:

10 rounds

200m run

10 T2B

Time Cap: 18:00

By |May 30th, 2016|CrossFit|Comments Off on CrossFit Class Workout 5/31/2016

CrossFit Class Workout 5/30/2016

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

 

“Murph”

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

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.

 

Class Times For Memorial Day:  07:30, 10:30

CrossFit Class Workout 5/28/2016

A.  For time:

10 rounds

10 calorie assault bike

10 strict pull ups

Time Cap: 17:00

Rest 5 Minutes

 

B.  For time:

10 rounds

10 calorie row

10 GHD sit ups

By |May 27th, 2016|CrossFit|Comments Off on CrossFit Class Workout 5/28/2016

CrossFit Class Workout 5/27/2016

A.  Power Clean (Build to a 4 RM Max touch n go, then descend back down)

For example:

It gets heavy at 4×175, so you hit 4×185, 4×195, and 4×205 is the heaviest you can go with good form so you stop. Then you hit a set at 4×195, 4×185, and 4×175.

B.  Row

2 rounds

1000m

4x250m

:30 rest between reps

2:00 rest between rounds

Rest :30 after the 1000m and after the first three 250m. After the fourth 250m rest 2:00. Then repeat for the 2nd round.

CrossFit Class Workout 5/26/2016

EMOM 36 Minutes

Odd Minutes = Work

Even Minutes = Rest

1.  60 seconds Backwards Sled Drag

2.  rest 60

3.  60 seconds Tire Flips

4.  rest 60

5.  60 seconds Log Rows

6.  rest 60

7.  60 seconds Sledge Hits

8.  rest 60

9.  60 seconds Farmer Carry

10.  rest 60

11.  60 seconds Yolk Walks

12.  rest 60

*Repeat 1-12 three times for a total of 36 minutes

 

By |May 25th, 2016|CrossFit|Comments Off on CrossFit Class Workout 5/26/2016

CrossFit Class Workout 5/25/2016

A.  For time

3 rounds

15 thrusters (95/65)

15 bar facing burpees

Time Cap: 10:00

 

B.  2 Rounds for calories

2 rounds

Assault Bike 10 Minutes

-Rest 10 mins in-between rounds-

CrossFit Class Workout 5/24/2016

A.  Back Squat (5 Sets for 3 Reps @ 80% of 1 RM)

 

B.  For Time

15-9-6-3

Cleans (135/95)

Bar Muscle Up

Time Cap: 20:00

CrossFit Class Workout 5/23/2016

A.  For time

5 rounds

20 calorie assault bike

20 Sit ups

Time Cap: 15:00

 

Rest 5:00

 

B.  For time

100 Shoulder Press (95/65)

*Every time the bar is dropped you must perform 15 Toes to bar

Time Cap: 15:00

By |May 22nd, 2016|CrossFit|Comments Off on CrossFit Class Workout 5/23/2016

CrossFit Class Workout 5/21/2016

A.  Power Clean (Work up to a heavy touch n go set of 3)

 

B.  For time:

10 rounds

10 thrusters (95/65)

10 cal assault bike

Time Cap: 18:00

By |May 20th, 2016|CrossFit|Comments Off on CrossFit Class Workout 5/21/2016