5/29/15 “Mainsite workouts #6 and #7 with a tweak”

Conditioning:

A. 6×400 meter running repeats
1:1 rest

B. 15 minute amrap
10 bench press (guys 185 or 135 girls 115, 95 or 75
20 db hang split snatches (weight is users choice)
30 hip extensions or 30 supermans

*db hang split snatches cannot be below the knee. Perform 10
with your right arm and then 10 with your left arm

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5/28/15 “AnnieBell”

Strength:

A. Clean and Jerk 6×1 (all reps at 75% of 1 rep max plus)

B. Clean 6×1 (all reps @ 75% of 1 rep max plus

Conditioning:

25 kbs 70/55
50 situps
50double unders
20 kbs
40 situps
40 double unders
15 kbs
30 situps
30 double unders
10 kbs
20 situps
20 double unders
5 kbs
10 situps
10 double unders

* other combinations for kbs are 55/35 or 45/25 or 35/25

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5/27/15 “Lethal Weapon”

Strength: 
10 minute emom
Even – 3 to 4 strict press 75% of 1 rep max
Odd – 10 pistols or 10 single leg weighted box step ups
Conditioning:
7 minute amrap
7 ring muscle ups or 7 ring dips
14 box jumps 24/20
21 wallballs 20/14 – 10ft/9ft
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5/26/15 “Looks Complex”

Strength:
Deadlift 5×4 @ 85% of 1 rep max (TNG)
Conditioning:
For time

2 Power clean + 2  FS + 2 shoulder to oh + 2 Back squat + 2 Ohs + 2 oh lunges

25/20 calorie row

4 Power clean + 4 FS + 4 shoulder to oh + 4 Back squat + 4 Ohs + 4 oh lunges
25/20 calorie row
6 Power clean + 6 FS + 6 shoulder to oh + 6 Back squat + 6 Ohs + 6 oh lunges
25/20 calorie row
8 Power clean + 8 FS + 8 shoulder to oh + 8 Back squat + 8 Ohs + 8 oh lunges
25/20 calorie row
10 Power clean + 10 FS + 10 shoulder to oh + 10 Back squat + 10 Ohs + 10 oh lunges
25/20 calorie row
* Weight is 95/65
Core:
3×2 minute plank holds (1 minute rest between each round)
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5/25/15 ‘Memorial Day Murph’

image

Happy Memorial Day

9am group class

9am-noon Open gym

all other classes are canceled for the holiday

“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 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”. From here on 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.

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.

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CrossFit Journal: The Performance-Based Lifestyle Resource