Wild Card

WOD: 05/30/19

“Sevens in Heaven”

7min AMRAP:
200m run
50 double unders

*Rest

7min AMRAP:
200m run
14 Push Press (95/65)

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Since 2007, the CrossFit Games have served as the world’s definitive test of fitness. The fittest performs best among all other athletes across several intense and varied physical challenges over multiple days and is crowned the Fittest on Earth.

This year, 30-year-old Hunter McIntyre, an accomplished six-time Obstacle Course Racing World Champion, four-time Obstacle Course Racing National Champion, three-year Steve Austin’s Broken Skull Ranch Champion, and two-time Tough Mudder X Champion, has been granted a wildcard invitation to the CrossFit Games and will have a chance to measure his accomplishments against a deep field of proven athletes


Read the Full article and watch the interview/debate on https://games.crossfit.com/article/crossfit-games-invitation-extended-hunter-mcintyre/games

Thoughts??

Tabata!

WOD: 05/29/19

“Tabata That”

Wall Sit
Rest 1 minute
Walking lunges
Rest 1 minute
Plank
Rest 1 minute
Wall Walks
Rest 1 minute
Burpees

WOW!

WOD: 05/28/19

“Dragonheart”

4 rounds each for time:
21 cal row
15 weighted sit ups, 25/15-lb. DB
9 deadlifts (225/155)

*rest 2-3+ minutes between rounds.


70 people showed up and completed Murph, WOW!

MURPH

Only Class today is Murph at 10am!

WOD: 05/27/19


"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". 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.

Scale as needed.

Partner up as needed.

Let’s honor those who paid the ultimate price for our great Nation!

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Sunday Funday

WOD: 05/26/19


The Day Before

40 minute EMOTM of:

1: Row 15/12 Calories

2: 15 Dumbbell Snatches, 50/35-lbs.

3: 15 Sit-ups

4: Rest


Switch Board

WOD: 05/25/19

“Switch Board”

In Teams of 3
For time:
Row 4,000 meters
*Switch athlete every 20 Pulls.
200 Wall-balls, 20/14-lbs.
*Switch athlete every 10 Wall-balls.
100 Burpees
*Switch athlete every 5 Burpees.

Murph, Monday at 10am

WOD: 05/24/19


10 minutes to establish a HEAVY complex of:
1 power clean
1 squat clean
1 front squat


 

3 min AMRAP:
10/7 cal row
9 power cleans, 115/75-lbs.

 

-rest 3 min-

 

3min AMRAP:
10/7 cal row
7 hang squat cleans, 115/75-lbs.

 

-rest 3 min-

 

3min AMRAP:
10/7 cal row
5 squat cleans, 115/75-lbs.




Memorial Day Monday (5/27) at 10am we will be doing the “Murph”.

This will be the only class of the day.

There will be partner and scaled options so everyone will be able to crush this WOD!

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The crew chilling out after MURPH.

Memorial Day Monday 5/27 is Murph

This coming Monday (5/27) the only class of the Day will be 10am.

And it’s the Murph!

We will have scaled and partner options so that you will all be able to crush it!

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WOD: 05/23/19

“Venti”
Complete as many rounds as possible in 20 minutes of:
200m Run
20 Kettlebell Sumo Deadlift High Pull
200m Run
20 Kettlebell Swings

*with a 70/53-lb. KB


Plank Variations

WOD: 05/22/19

EMOTM for 30 minutes:
1: Back Squat, 3 reps
2: Max Effort Plank
3: Rest

The Mule

WOD: 05/21/19

Deficit Deadlift 3-3-3-3-3 reps

 

“The Mule”
21-15-9 reps for time of:
Deadlift, 245/165-lbs.
Burpee Pull-up

Today’s Workout was an Event at this Weekends Rogue Invitational CrossFit Sanctioned Event.

Check out this Stream from Sunday where Teams, Women, and Men take on this Workout!

Murph is Coming!!!!!!!

WOD: 05/20/19

Push Jerk 5-3-3-1-1-1 reps

 

12 minute AMRAP of:
6 Handstand Push-ups
9 Toes to Bar
12 Box Jump Overs, 24”/20”

Next Monday, 5/27 at 10am will be the Murph!

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Sun Day Fun Day

WOD: 05/19/19

Almost Murph

For time:
Run 1000m
5 rounds of Cindy
Run 800m
4 rounds of Cindy
Run 600m
3 rounds of Cindy
Run 400m

No 9am Class or 10am Open Gym

Come to the Gym and help out with the Clean-up instead!

Equipment will be provided just make sure that you are wearing appropriate clothes to work!

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Scaling the Pistol

NO SATURDAY CLASS, 5/18

PLEASE COME BY AND HELP US CLEAN UP BEHIND THE GYM!

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WOD: 05/17/19


Hang Power Clean 1-1-1-1-1 reps

For Max Reps:
3:00 Muscle-ups
3:00 Alternating Pistols
3:00 Hang Power Cleans 185/135-lbs.


This Video shows a few good scales for pistols, but there are plenty more!

Your coach will give you a variety of options so that we can help progress you towards that one legged squat!


Millrace Clean-up at the gym, Saturday 9am-12pm or 1pm-5pm

WOD: 05/16/19

5 minute AMRAP of:
10 Dumbbell Snatches, 50/35-lbs.
10 Push-ups

Rest 5 minutes.

5 minute AMRAP of:
10 Dumbbell Squats, 50/35-lbs.
50 Double-unders

Rest 5 minutes.

5 minute AMRAP of:
10 Dumbbell Hang Clean and Jerks, 50/35-lbs.
15 Sit-ups

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No Saturday Class, 5/18

Please come by and help us clean up behind the gym!

New Member Thursdays!!!

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Don’t forget about New Member Thursdays.

If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, tell them that they can come to any Thursday class for FREE!

5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.

The more the merrier!!!!!

WOD: 05/15/19


4 rounds Each for time of:
Row 20 Calories
15 Toes to Bar
10 Deadlifts, 255/165-lbs.

The Rope Climb

WOD: 05/14/19

18 minute AMRAP of:
15 Burpees over the Bar
12 Shoulder to Overhead, 135/95-lbs.
3 Rope Climbs

Today we are Climbing, and we are climbing a LOT, and under fatigue. So we want to be climbing efficiently!

I have provided a few videos that go over a different rope climbing techniques and tips, check them out, and then listen closely to your coach in class today as they teach your their recommended technique and how to be as efficient and safe with it as you can!

Clean UP, this Saturday!

THERE WILL BE NO 9AM CLASS ON SATURDAY MAY 18TH, INSTEAD WE WILL BE PARTICIPATING IN A CLEAN-UP IN THE BACK OF THE GYM!

THERE IS A SIGN-UP SHEET FOR THE CLEAN-UP AT THE GYM, IF YOU WOULD LIKE TO HELP PLEASE LET US KNOW!

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WOD: 05/13/19


Overhead Squat 10-8-6-10-8-6 reps

7 rounds of:
200m Run
7 Overhead Squats, 115/75-lbs.

SunDay FunDay

WOD: 05/12/19


Sunday Funday

3 rounds for time of:
20 Wall-balls, 20/14-lbs.
10 Dumbbell Manmakers
400m Run with Medicine Ball
20 Dumbbell Weighted Step-ups, 24”/20”
10 Burpees
200m Farmer’s Carry

*20/14-lb. Medicine Ball, 35/25-lb. DB’s

 


Saturday Team FUN!

WOD: 05/11/19


Sledding into Cindy’s DMs

With a partner (Teams of 2)

30 minute AMRAP:

Partner 1:
Cindy
5 Pull-ups
10 Pushups
15 Air squats

Partner 2:
200m sled push/drag/pull/yoke/sandbag