Wednesday: 180613

WOD

“CrossFit Total”

Each athlete will have 10-minutes for each lift to complete the following

Station #1: Heavy Single Back Squat in 3 attempts

Station #2: Heavy Single Strict Press in 3 attempts

Station #3: Heavy Single Deadlift in 3 attempts

In the 10-min time frame the athletes will be allowed 2-3 warm up sets before their heavy single attempts. 

Missed attempts count as attempts

Score = Total of heaviest lift from each station

Tuesday: 180612

WOD

**ATHLETE’S CHOICE**

Each athlete will choose 1 of the following to complete:

Option 1 – 5k Row For Time

Option 2 – 2 Mile Time Trial

Option 3 – 20min Max Cal on Assault Bike

Monday: 180611

WOD

“Multiplier” 4 sets

AMRAP 3

4 x Handstand Push Ups

6 x Pull Ups

8 x Box Jumps

**REST 1:00 Between Sets**

*Rx: Box-30/24

*Scaled: Box HSPU or Wall Walks; Banded Pull Ups or Ring Rows; Lower Box height or plates

Memorial Day “Murph”

WOD

“Murph”

For Time

Run 1-Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1-Mile

 

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.

Friday: 180525

WOD

Snatch

3-3-3-2-2-2-1-1-1-1

*All reps/sets are unbroken/Touch and Go*

*Build or stay the same across for the sets of 3 and sets of 2*

Wednesday: 180523

WOD

4RFT

10 x Thrusters

12 x Toes to Bar

Run 200m

*Rx: Bar-95/65

*Scaled: Bar-65/45; Knee Raises or Leg Raises

 

Midline Work

Plank Work ~ 3 sets

1:00 Plank Hold

:30 Right Side Plank

:30 Left Side Plank

Tuesday: 180522

WOD

*Alt. between movements and reps*

Handstand Push Ups

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs

1-2-3-4-5-6-7-8-9-10

 

Modified Schedule

**Monday’s Schedule**

6:30am-430pm-530pm-630pm Only

**Tuesday Schedule**

6:30am-900am-430pm-530pm-630pm

**Wednesday Schedule**

6:30am-900am-430pm-530pm-630pm

**Thursday Schedule**

6:30am-900am-530pm-630pm

**Friday Schedule**

630am-900am-430pm-530pm-630pm

 

ALL classes will either be staffed with coaches or Open Gym