Strength: 4 x 10 RDLs
– use a medium load weight
Cond: For Time (partition as needed)
300 DUs
100 Sit ups
50 HSPU
RX: DUs, HSPU
S1: SUs, Pike Pres
S2: SUs, Push ups
*#of SUs same as DUs
6/4/20
04
Jun
2020
6/3/20
03
Jun
2020
Strength: 7 X 1 Push Press
Heavy single every 90 secs
Cond: For Time
30-20-10
SA DB OH Lunges
Pull ups
RX: 50/35
S1: 35/25
S2: 25/15
6/2/20
02
Jun
2020
Oly: 7 x 1 Cleans
complete a heavy single every 90 secs (any style clean)
Cond: Complete the following
AMRAP 9
6 Power cleans
12 Calorie Row
– rest 5 mins –
AMRAP 9
6 Hang Squat clean
12 Calorie Bike
RX 155/105
S1 115/85
S2 95/65
6/1/20
01
Jun
2020
Strength: 7 x 1 Back squats
heavy single every 90 secs
Cond: AMRAP 14
14 Box overs w/45/25# plate
14 TTB
14 Box Jumps
14 TTB
Scale – lighter plate, step ups, V-ups
5/29/20
29
May
2020
Oly: work to a heavy Jerk single
Cond: AMRAP 16mins
5 Wall ball
3 HSPU
1 Power Clean
RX 225/155
S1 185/105/pike press/lower line
S2 135/95/push ups/ ower line
S3 anything lower
5/28/20
28
May
2020
Oly: Work to a heavy clean
Cond: AMRAP 12
50 mountain climbers
50 v-ups
50 step ups or lunges
50 burpees
5/27/20
27
May
2020
Strength: 7×3 tempo Back Squat (3-3-3)
Cond: For Time
21-15-9
Thrusters
Rows
– Rest 1 min
50-40-30-20-10
Sit ups
DUs
5/26/20
26
May
2020
Oly: Work to heavy Snatch single
Cond: “Isabel” For Time
30 Snatches
RX 135/95
*Use whatever BB or DB weight you have available to get under 6 mins
5/25/20
25
May
2020
Memorial Day
Honoring those who died so we could live Free
**Avoid Rhabo!! If you have not been consistently training pull-ups, consider reducing or modifying them. Observe options below.
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
“1/2 Murph”
800m run
50 pull-ups OR rows
100 push-ups
200 Air squat
800m run
”Murphish”
Run a distance
50-100 Pushups
100-150 Air squats
150-200 Sit ups
Run same distance
RX: with weight vest 20/14
S: no vest
*Option to do half Murph or partner Murph as well
In memory of Navy Lieutenant Michael P. Murphy of Patchogue, NY. who was killed in Afghanistan on June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. This workout was one of his favorites and he had named it "Body Armor." It was renamed to "Murph" to honor him and has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day.
5/23/20
24
May
2020
Run 2 miles
*That's it! For anyone doing a light Murph on Monday, just do a run today!
