No Classes Today- We Are Closed Reminder: Tomorrow there is only 9am and 11am class , we are doing Murph. WOD: MEMORIAL DAY MURPH – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH http://mdmfundraiser.com/ Our Spring Nutritional Challenge is starting June 1st! Below are…
Reminder: The only workouts today will be held at 9:00a and 11:00a. This class is uncapped, so let’s honor those who have made the ultimate sacrifice for our country! Today’s Workout: “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…
In teams of 3 move through each of the following stations Station 1: Max Deadlift in 10 minutes Each team member attempts to find a 1 rep max deadlift. Score for this station is the total of all three athletes’ best lifts. Station 2: AMRAP KB Swings in 10 minutes Complete as many KB Swings…
A: Practice: Bar, Ring Muscle-ups 3-6 or As many reps as possible in 2 minutes of: Burpee Muscle Up (rings) Alternating Pistols x 12 reps (6 each) Rope Climbs x 2-3 ascents (wear your socks) B: “Tail Pipe” 3 rounds each partner, for time of: One partner rows 250m while the other is holding…
A. Clean – Build to a 1RM 3-3-2-2-1-1-1-1 Finish with 50 reps of Toes to Bar ***MEMORIAL DAY MURPH – May 27, 2013–9am and 11am Class only*** CrossFit – “The Clean” with Miranda Oldroyd and Zach Forrest (Video) Want To Be A Good at Oly? CrossFit Journal (Article)
A. AMRAP in 2 Minutes Double Unders Skill: Practice Handstand Push-up Skill work (Kipping) B. 4 Rounds For Time: 15 KB Swings – 53#/35# 10 Box Jumps 24″/20″ 5 Handstand Push Ups C. Accumulate 2 minutes in a L-sits hold in as few sets as possible. MEMORIAL DAY MURPH – May 27, 2013–9am and 11am…
A. Power Snatch Perform 3-4 sets of 5 touch and go reps Determine weight for workout B. For time: Run 800 meters 30 Power Snatches (115/80) Run 800 meters Onika, Overhead Squats
A. Back Squat – 20 minutes to find 3RM B. For Time 1k Row 50 Wal Balls 20/14# 30 Pull Ups Reminders: MEMORIAL DAY MURPH on Monday, May 27th @10am. Back by popular demand, 2013 Spring/Summer Nutrition Paleo Challenge! “The CFG30” is a 30-day (June 1st-June 30th) nutrition and performance challenge. More details to come….
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get…
In teams of two, alternating each movement, complete ten rounds of: Overhead Squat x 10 reps Burpees x 10 reps 200 Meter Run (Partner A performs 10 overhead; Partner B performs 10 burpees; Partner A runs 200 Meters; Partner B performs 10 overhead squats; etc….) Details at GymnasticsWOD
