TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8 rounds 20x False Grip Ring Pullup to chest with 3 second hold at chest EMOM 5 Minutes 4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15...Read More
Front Squat 3×2 with 3 second pause on both reps Then…. AMRAP 12 Minutes 15 C2B Pullups 15 Thrusters 95/63 Great job to Marco on his 2nd Crossfit Regional this past weekend! Thousands of people try to get there, 40 make it. He did a great job! Read More
9 am Olympic Lift Class 10 am Endurance 9-11 am Open Gym Endurance In any Order- 3 Min Break between workouts AMRAP 15 Minutes 200m Run 20 Wall Balls 20 Burpees 20 Box Jumps 24/20 AMRAP 15 Minutes 250m Row or 200m Run 20 DB Snatches 50/35 20 Sit Ups 20/10 Cal Assault Bike Today is...Read More
WWPF 0:00 – 13:00 Work up to a heavy snatch 15:00 – 35:00 20 min Partner Relay 1 Rope Climb 3 BMU (scale with 5 c2B Pull-ups or pull-ups) 50′ Front Rack DB Lunges, 50’s/35’s 13:00 –Read More
EMOM 10 Minutes Deadlift + Clean + Front Squat + Jerk, 60-75% Then…. EMOM 10 Minutes 100m Med Ball Run, 20/14 Then… Cash Out Accumulate 3 minutes of front planks, 45/25 Read More
TWOW- 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD 10 Minutes Handstand Walk Practice EMOM 5 Minutes 5/4 Ring Muscle Ups (unbroken if possible), if do not have consecutive muscle ups yet, accumulate 15 total reps 30x ring dips with 3 second hold at bottom of dip 5 Minutes Triple...Read More
Happy Memorial Day! 8am & 10am Classes ONLY “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”....Read More
