BARBELL CLASS WEDNESDAYS AT 5:30PM WITH COACH ELLIOTT
Space is limited, book your spot now!
6/9/21
WOD
3 sets each for time of:
10-8-6
Toes-to-Bar
Power Clean, 115/75-lbs.
Burpees over the Bar
- Rest 3:00 between sets -
BARBELL CLASS WEDNESDAYS AT 5:30PM WITH COACH ELLIOTT
Barbell work
Olympic lifting technique
Strength training
6/8/21
WOD
15 minutes to Establish:
5RM Thruster
“Thruster Run 3.0”
For time:
18 DB Thrusters
Run 200m
15 DB Thrusters
Run 200m
12 DB Thrusters
Run 200m
9 DB Thrusters
Run 200m
6 DB Thrusters
Run 200m
3 DB Thrusters
*Use two Heavy DBs
Barbell Class Wednesdays at 5:30PM with Coach Elliott
Barbell work
Olympic lifting technique
Strength training
6/7/21
WOD
Every 4:00 for 6 sets:
Row 250m
15 Deadlifts, 185/125-lbs.
10 Box Jump Overs, 24”/20”
Announcement:
New Classes starting this week!
Barbell Class Wednesdays at 5:30pm
Endurance Class Fridays at 5:30pm
6/6/21
WOD
Rest Day
6/5/21
WOD
"White"
Five rounds for time of:
3 Rope climbs
10 Toes-to-bar
21 Overhead Walking lunges, 45/35lb. plate
Run 400 meters
6/4/21
WOD
“Inception”
For time:
1 round of
800m Run
18 Chest to Bar Pull-ups
36 Wall Ball Shots
Then,
2 rounds of
400m Run
9 Chest to Bar Pull-ups
18 Wall Ball Shots
Then,
3 Rounds of
200m Run
6 Chest to Bar Pull-ups
12 Wall Ball Shots
*30/20-lb. Wall-ball.
6/3/21
WOD
20 minute AMRAP of:
25 Kettlebell Swings, 70/53-lbs.
150 Single-unders
25 Box Jumps, 24”/20”
150 Single-unders
25 Burpees
150 Single-unders
6/2/21
WOD
“Kratos”
10 Rounds For Time
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell Snatches, Heavy
6/1/21
WOD
Power Clean 5-5-3-3-2-2 reps
With a Partner
15 minute AMRAP of:
Row 250m
5 Power Cleans
ANNOUNCEMENT:
MEMORIAL DAY CLASS SCHEDULE:
9AM, 10AM, 11AM
5/31/21
WOD
"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.
This workout was first posted in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
It was one of Mike's favorite workouts and he'd named it "Body Armor.” It is now 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.
”Murph” has become a Memorial Day tradition within the CrossFit community and is a workout that commemorates and honors the sacrifices made by all those who dedicated their lives to protect our country.