Wod – Wednesday 6/1/11
Posted on May 31st, 2011 by chrisa
Power clean 1-1-1-1-1-1-1 reps
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Wod – Tuesday 5/31/11
Posted on May 30th, 2011 by chrisa
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
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Memorial Day Murph
Posted on May 30th, 2011 by chrisa
Great job today!! Everyone kicked some serious butt!! For those of you that have not registered for Memorial Day Murph, there is still time. You have until Wednesday. Or if you did participate and want a teeshirt to remember this day (not that you’re likely to forget) you can also order a shirt.
http://memorialdaymurph.homestead.com/
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MEMORIAL DAY MURPH – One Class @ 9:30!!
Posted on May 28th, 2011 by chrisa
MAY 30TH, 2011 9:30am ONLY!!!
“Murph”
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.
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.
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.
Register here: http://memorialdaymurph.homestead.com/index.html
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Wod – Saturday 5/28/11
Posted on May 27th, 2011 by chrisa
2011 CrossFit Games Regional Workout 3
21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump
Post time to comments.
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Wod – Friday 5/27/11
Posted on May 26th, 2011 by chrisa
2011 CrossFit Games Regional Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Post time to comments.
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Wod – Thursday 5/26/11
Posted on May 26th, 2011 by chrisa
“Mikes Gift that Keeps Giving”
21-15-9-15-21 reps of:
Burpees
Sumo Deadlift High-pulls 75/53 lbs
Kettlebell Swings 53/35 lbs
Post total time.
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Wod – Wednesday 5/25/11
Posted on May 24th, 2011 by chrisa
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Post rounds completed to comments.
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Memorial Day Weekend Schedule
Posted on May 23rd, 2011 by chrisa
Saturday – Regular gym times: 8am; 9am and 10am for newbies
Sunday – Closed
Monday – One class only at 9:30
We will be doing Murph on Monday. Don’t be afraid we can modify it for those that need it and we will also have some doing teamed Murph.
If you would like to help support or soldiers you can register/donate here:
http://memorialdaymurph.homestead.com/
For $25 you will have the honor of sporting a Memorial Day Murph t-shirt. Flyers are posted around the gym.
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Wod – Monday 5/23/11
Posted on May 22nd, 2011 by chrisa
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Kevin Montoya 4:18/1050lbs, Kristan Clever 6:45/1015lbs, Rebecca Voigt 6:23/750lbs, Lindsey Valenzuela 8:32/960lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.
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