CrossFit – Tue, May 30 Metcon (AMRAP – Rounds and Reps) AMRAP 15 15/10 cal Bike 10 walking lunge 15 AMSU 40′ HS Walk
Read moreMay 29, 2023
CrossFit – Mon, May 29 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...
Read moreMay 27, 2023
CrossFit – Sat, May 27 Panic Breathing (Time) With a Partner 500-400-300-200-100m Row (x2) KB FR Hold 5 burpee penalty each drop of hold can only row while in FR Hold 53s/35s
Read moreMay 26, 2023
CrossFit – Fri, May 26 Metcon (AMRAP – Rounds and Reps) 4rds 3:00w/1:00r Buy-in: 14/9 cal Bike AMRAP 12 WBS 12 AMSU 6 HSPU
Read moreMay 25, 2023
CrossFit – Thu, May 25 sPullup (e3/3) (Checkmark) 6rds OTM 1-5: 1/2 ME Pullups 6: ME 10sec negatives reps/# negatives in comments Metcon (Time) 21 DB Thrusters 400m Run 15 DB Thrusters 300m Run 9 DB Thrusters 200m Run 50s/30s TC 8min
Read moreMay 24, 2023
CrossFit – Wed, May 24 Metcon (Time) 9-6-3 hPC BJO 205/115 30/24 TC 6min Top2Top DB Bench (Checkmark) 3×20
Read moreMay 23, 2023
CrossFit – Tue, May 23 5min Static Hold (e3/3) (Time) Static Hold e3/3 Accumulate longer/better form hold vs last week better form counts as better Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 plyopushups 10 AMSU 60 dubs...
Read moreMay 22, 2023
CrossFit – Mon, May 22 Metcon (Time) 800m Run 35 BS 35 Jumping Pullups 800m Run 25 FS 25 Kipping Pullups 800m Run 15 OHS 15 Burpee Pullups 135/95 from the ground TC 25min
Read moreMay 20, 2023
CrossFit – Sat, May 20 Metcon (Calories) Teams of 3 4rds (each) A) 250/200m Row 15 AMSU 12 DB Sn 50/35 B) ME Cal Bike C) rest
Read moreMay 19, 2023
CrossFit – Fri, May 19 QF 23.5remix (Time) 21 deadlift 225/155 21 sPU 15 deadlift 275/185 15 C2B 9 Deadlift 315/205 9 BMU TC 14min
Read moreMay 18, 2023
CrossFit – Thu, May 18 sPullup e2/3 (Checkmark) 6rds OTM 1-5: 1/2 ME Pullups 5: ME Hold @ 90degrees 6: ME 10sec negatives reps/time held/# negatives in comments Metcon 5rds OTM 4 Deficit negative HSPU 4 Dips 6 Renegade Rows 12/9 cal Bike...
Read moreMay 17, 2023
CrossFit – Wed, May 17 the Surge (Time) Run: 200m easy pace 25m fast/175m easy pace 50m fast/150m easy pace 75m fast/125m easy pace 100m fast/100m easy pace 125m fast/75m easy pace 150m fast/50m easy pace 175m fast/25m easy pace 200m fast...
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