Crossit 5/27/19
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 Afghanistan June 28th, 2005.
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 Afghanistan June 28th, 2005.
FIRE 5/27/19
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 Afghanistan June 28th, 2005.
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 Afghanistan June 28th, 2005.
Crossfit 5/25/19
Metcon (Time)
In teams of 3
FIRE 5/25/19
Crossfit 5/24/19
Metcon (Weight)
12 Minute Alternating EMOM
Odd – 10 Front Rack Lunges
Even – 30 Yard Rack & Waiter carry
Even – 30 Yard Rack & Waiter carry
15 yards right arm up, left arm in front rack
switch for the next 15 yards. As heavy as possible
Fight Club (AMRAP – Reps)
3 Rounds for Total Reps
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.
Rx Barbell – 95/65
Rx Box – 24″/20″
**compare to 6/29/18**
FIRE 5/24/19
Crossfit 5/23/19
Assault Bike (Calories)
1 min for max cals
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
FIRE 5/23/19
Metcon
Bike
3 rounds
1:00 bike mod/fast
1:00 rest
Then
6 rounds of
:20 bike fast
:40 bike easy or rest
(12:00 total)
1:00 bike mod/fast
1:00 rest
Then
6 rounds of
:20 bike fast
:40 bike easy or rest
(12:00 total)
Metcon (AMRAP – Reps)
20 min emom
Min 1 = 15/12 cal row
Min 2 = 15 ghd sit ups
Min 3 = 15 ball slams 35/25
Min 4 = 15 push press
Min 5 = Rest
Min 2 = 15 ghd sit ups
Min 3 = 15 ball slams 35/25
Min 4 = 15 push press
Min 5 = Rest
CrossFit 5/22/19
Skill
Metcon (AMRAP – Reps)
7 min amrap
Max Overhead Squats
First 50 Reps – 95/65
Second 50 Reps – 115/85
Time Remaining – 135/95
First 50 Reps – 95/65
Second 50 Reps – 115/85
Time Remaining – 135/95
Rest 3:00
Metcon (AMRAP – Reps)
7 min amrap
Max Bench Presses
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 165/115
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 165/115
Rest 3:00
Metcon (AMRAP – Reps)
7 min amrap
Max Deadlifts First 50 Reps – 135/95
Second 50 Reps – 185/135
Time Remaining – 225/155
Second 50 Reps – 185/135
Time Remaining – 225/155
FIRE 5/22/19
Metcon
10:00 emom
Odd = 8 kB dL + 30 yard farmers carry
Even = 5 bench press
Even = 5 bench press
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal bike
12 wall balls
9 pull ups or ring rows
12 wall balls
9 pull ups or ring rows
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15′)
… Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
**30:00 cap