WOD 5.31.12 Thursday

There are still spots remaining for the CrossFit Endurance Trainer Course this weekend. It will run 8 am – 4 pm both days. Click the banner on the right to sign up! 

Back Squat
1 x 5 (60%)
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)

Front Squat
1 x 5 (60%)
1 x 5 (65%)
2 x 5 (70%) 

EMOTM for 10 min:
2 Bench press at (80%)
2 Weighted Chest to bar pull-up (65%) 

post load from final set of each lift to comments

 

WOD 5.30.12 Wednesday

There are still spots remaining for the CrossFit Endurance Trainer Course this weekend. It will run 8 am – 4 pm both days. Click the banner on the right to sign up! 

Deadlift 4 x 4  (75%) (no staggered grip)
Clean pulls 3 x 2 (90%)

 9 min AMRAP:
400 meter shuttle run,
50 meters out and back 4 times
then in the remainder of the time perform Hang power cleans, 165#/110#

post loads and total hang power cleans to comments

WOD 5.29.12 Tuesday

There are still spots remaining for the CrossFit Endurance Trainer Course this weekend. It will run 8 am – 4 pm both days. Click the banner on the right to sign up! 

Back squat
1 x 5 (65%)
3 x 5 (75%)

Overhead squat
4 x 5 (65%)

6 min AMRAP:
5 Power snatch, 135#/95#
30 Double unders
7 Push jerk, 135#/95#
– sub for doubles is 6 bar-facing burpees

Post load from final set of each lift and rounds completed to comments

WOD 5.28.12 Monday Memorial Day

Memorial Day Class Schedule:
9 am “Scaled Murph”
10 am Murph and Mighty Murph

Bring vests if you have them.  I only have a few and many will want to use the vest!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

post time to comments

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”.  It is now 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.