Saturday, June 15, 2019

Metcon:

In Teams of 2 - 30 Min AMRAP:

Partner A runs one 400M sprint, Partner B does AMRAP Hang Power Cleans (115#/75#) until A gets back. Switch and repeat.
Partner A runs 400 M, Partner B does AMRAP back squats from floor until A returns. Switch and repeat.
Partner A runs 400 M, Partner B does AMRAP double unders. Switch and repeat.
Partner A runs 400 M, Partner B does AMRAP burpees. Switch and repeat.
If above is completed in less than 30 minutes, start over and continue.

Saturday, June 1, 2019

Warm-up:

10 Minute EMOM:
Min. 1 - 10 Push Press (65#/45#) & 5 Burpees
Min. 2 - 30 Seconds Jump Rope (doubles if you have them)

Metcon:

50-40-30-20-10 Reps of:
Ground to Overhead (45#/25#)
Kb Swings (53#/35#)
Toes to Bars

1000 meter row with partner after each round (switch every 250m).

Reps to be shared with partner. One works while the other one rests.

Monday, May 27, 2019

5-definitive-moments-of-murph-the-most-brutal-crossfit-hero-wod-02.jpg

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

With a Weight Vest (20/14 lb)

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday, August 18, 2005, where the post said - "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on out, it will be 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."