Workout Of the Day

Monday 06.12.2017

Filthy 50 in honor of Orlando Pulse
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 AKB Swings (53/35)
50 Walking Lunges
50 K2E
50 Push Press (45/33)
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 DU’s

www.crossfit.com

Wednesday 06.08.2017

Bench Press
1 RM

Tuesday 06.07.2017

5 Rounds
1:00 Cal Row
1:00 Power Snatch (95/63)
1:00 Burpees
1:00 Rest

Monday 06.05.2017

Back Squat
1 RM

Athletes will build to a 1 RM with perfect form.

Friday 06.02.2017

Snatch
Max Double

Build to a heavy double

Thursday 06.01.2017

Running Christine
3 Rounds:
400 M Run
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)

Rest 3 Min Then…

4 Rounds NFT
10 Hollow Rocks
10 V-Ups
10 Knee Tucks
10 sec Hollow Hold

Wednesday 05.31.2017

Push Press
Heavy Double

4 Rounds For Time
21 Double Unders
18 WB Shots (20b/14g)
15 AKB Swings (53/35)
12 Burpees

Tuesday 05.30.2017

EMOM For 20 Min
1 Clean

Athletes will build in weight over the 20 minutes.

Monday 05.29.2017


Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

Murph
For Time:
1 Mile Run
100 Push-Ups
200 Pull-Ups
300 Air Squats

Friday 05.26.2017

“Kelly”
5 Rounds For Time
400 M Run
30 Box Jumps (24/20)
30 WB Shots (20g/14r)

www.crossfit.com