Box squat - work up to 3 sets of 5 with 85% Straight leg DL 4x8 Planks 4 x 45 sec
2013 05 28
Warm up foam roll Quads, Hips, IT bands, Calves LAX ball on traps and scapula mobility Coaches choice Strength Strict Over Head Press 5-4-3-2-1-1-1 Take 20 mins to build to a new 1 RM rest 2-3 mins between sets Training 2 min AMRAP KB…
2013 05 27
Monday 5/27/2013 Hero WOD “MURPH”
Happy Memorial Day EVF! "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run From CrossFit.com 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…
2013 05 26
Warm up jump rope 2 mins singles 5 min double Under practice with PVC pipe burgener warm up mobility coaches choice Skill Snatches 1-1-1-1-1 build up to heavy single Training From CrossFit.com Archives May 8th 2011 7 rounds for time 35 Double Unders 1 Snatch
2013 05 25
Warm up Mobility Coaches choice Barbell Clean prep 1 Set of 3 down and up shrugs from the hip 3 shrugs from the top of knee 3 shrugs from the mid shin 1 Set of 3 power cleans from the hip 3 Power cleans from the knee 3 Power cleans…
2013 05 24
Warm up Mobility coaches Choice 2 sets of 5 w empty barbell Thruster Strength Barbell Thrusters 2-2-2-2-2 Work up to a heavy set of 2 Super set with 20 band pull-aparts Training "Death by Thruster" Ascending Thruster ladder 95/65 lbs 1st minute, 1 thruster 2nd minute, 2 thrusters…
2013 05 23
Hi Everyone! We know that many of you will be off of work on Monday and so we have a revised Memorial Day Schedule: CrossFit WODs 8AM WOD 9AM WOD 10AM WOD 11AM Open GYM We will be closing at noon. Have a great holiday weekend!
2013 05 23
Floor Presses - work up to 3 sets of 5 with 80%Bentover barbell rows 4 x 8Kettlebell Skullcrushers 4 x 12
2013 05 23
Warm up Mobility Coaches Choice Skill 15 minutes to work on Toes to bar / Hand stand push ups Workout prep 2 sets of 5 box jumps 5 KB Swings 5 T2B 2 HSPU Training…
2013 05 22
Memorial Day Murph and Why It Matters
Some of you know my connection to this hero WOD. When people ask me how I first started CrossFit or how long I've been doing it, I respond in one of two ways depending upon my mood, the audience, and how much time I have to speak. I either casually…
2013 05 22