06.01.19 SATURDAY

06.01.19 SATURDAY

CrossFit METCON AMRAP 30 with a partner:30 Wall balls (20, 14)20 KBS (70, 53)10 Bar Muscle-ups20 Goblet Squats (70, 53)30 Calorie Bike*One person works. Split as desired. Rx+:(30, 20) (88, 70) (Ski Erg...
05.30.19 THURSDAY

05.30.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (10 x 2 @55-65%) 2: Standing High Box Jumps: 8 x 2 BENCHMARK METCON “Tugboat” 2 RFT:25 Power Cleans (115, 75)25 Bar Facing...
05.29.19 WEDNESDAY

05.29.19 WEDNESDAY

CrossFit METCON With a running clock:0:00-10:00Row 250 Meters15 Abmat Sit-ups50 Double UndersRest 30s between Rounds 12:00-20:00Row 250 Meters15 Ground to Overhead with a plate (45, 25)100 Single UndersRest 30s between rounds 22:00-28:00Row 250 Meters10 Walking OH...
05.27.19 MONDAY (Memorial Day MURPH)

05.27.19 MONDAY (Memorial Day MURPH)

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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...