Matts ready for some Heavy Power Cleans! – Weightlifting Power Clean (20 Minutes to build to a 1-RM) – Metcon For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (32/24 kg) 30 Dumbbell Push Press (50/35 lb DBs) 30 Pull-Ups Read More
Fun Filled Thursday. Keep your head on a swivel! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (20 Steps @ 10X0) – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10...Read More
Half way done with the short week! Weightlifting Every 90 Seconds, 12 Minutes (4 sets each) Turkish Get Up (3-4 Reps) Strict Handstand Push-Up (5-8 Reps) – Metcon Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 10 Handstand Pushups (kipping) Run 400 Meters Read More
Who said you can’t make snow angels in May….. It just means Dad has to come back with a shop vac and a beer to clean up. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 3 Minutes, for 24 minutes (8 sets) Hang Snatch + Snatch – Metcon In...Read More
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other...Read More
Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. Its ok to take Sunday off and rest for Monday! – Metcon In teams of two, alternating each movement, complete ten rounds for time of: 10 DB Push-Press...Read More
Rachel concentrating on those Turkish Get ups – Metcon For time: 30 Ground to Overhead (95/65 lbs) (RX+ 135/95#) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run Read More
Lee working through some Thrusters! Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Front Squat (Rest 2-3 Minutes between sets) Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set...Read More
Swings and Thrusters today! – Weightlifting 4 Sets: Push Press (2-4 Reps) Rest 60 Seconds Ring Plank Hold (60-90 Seconds) – Metcon Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters (75/55 lbs) Rest 60 seconds...Read More
