WOW #4

I guess we could call this one mini Murph as a WOW. 3:00 to complete: 400 m Run Max Rep Squats Your score will be your squats. The tie break will be your run time. I am open to some suggestions for exercises you guys would like to see come up in the WOW’s. Please post thoughts and suggestions to the comments...

Memorial Day Murph

Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *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. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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...

Strength and Endurance WOD’s 5/27 – 6/2

Strength WOD’s: This is Max Load Testing Week. Tuesday: Clean, Shoulder Press Wednesday: Squat, Bench Press Thursday: Off Friday: Deadlift, Push Jerk Endurance WOD’s: #1. :90sec on / :90sec off, until form/pace deteriorates #2. 4:00 on / 3:00 off, until form/pace deteriorates #3. 6M @ 80% 3M TT...

Warm Up 5/27 – 6/2

30 Cal Airdyne Bike 10 Scorpion Stretch 50 ft. Walking Lunge w/ Samson Stretch 2:00 Foam Roll / Mobility Work 15 Suitcase DL 15 Wall Ball

More Updates

There are only 2 more days to order shirts from papercloudsapparel.com to benefit the St. Dominic Savio Academy. Proceeds will benefit the autistic kids who attend that school. I am thinking about a Partner WOD for Saturday. You won’t be working together though. Anyone remember CrossFit Horse? Please get signed up for the flexibility class on June 1st soon if you are interested. I want to check the interest level on a fresh produce delivery service. They would offer vegetable, fruit, grassfed beef, free range chicken, eggs etc. Go to Farmergoose.com to check out their prices and products. We could begin saturday deliveries as early as June 1st. Please post thoughts to the comments section. 5 Rounds for Time: 11 Pull Ups 30 Sit Ups 9 Burpees Last date we did this was 11/30/2012. That was during no kip november. If you want to compare times then don’t kip. If you want to compare to a kipping version look to...