Monday May 27, 2013
MEMORIAL DAY MURPH (SPECIAL SCHEDULE)
For Time (RX: wearing 10/20lb vest or body armor):
Tuesday May 28, 2013
CrossFit
4 Rounds for Time
- 50 Double unders
- 20 Thrusters(45/65)
- 10 Pullups
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- Thrusters
- Deadlifts
Wednesday May 29, 2013
CrossFit
1x20 Back Squat (heaviest possible with still reaching complete depth and finishing all 20 reps unbroken)
Then...
3 Rounds for Total Time of:
- Row 500m-
- 15 Burpees
- *Rest 1:1
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
For Total Time:
- 25 Wall Balls
- 25 KBS (35/53)
- 25 Wall Balls
- 25 KBS (35/53)
- 25 Box Jumps
- 25 HR Pushups
- 25 Box Jumps
- 25 HR Pushups
Thursday May 30, 2013
CrossFit
1 Power Clean every 30s for 3 minutes
Then...
For Total Time:
- 25 Wall Balls
- 25 KBS (35/53)
- 25 Wall Balls
- 25 KBS (35/53)
- 25 Box Jumps
- 25 HR Pushups
- 25 Box Jumps
- 25 HR Pushups
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SHOULDER SERIES
- SQUAT SERIES
Friday May 31, 2013
CrossFit
1 Snatch every 30s for 3 minutes
12 Min AMRAP of:
- 12 PushPress (65/95)
- 12 BB Lunges in Front Rack (65/95)
- 12 12 T2B
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
1-2-3-4-5-6-7-9-10 of:
- Burpees
- Pullups
- Ab Mat Situps
- KB Goblet Squats
Monday May 20, 2013
CrossFit
"Uncle Derek's Belated 34th Birthday Bonanza"
34 Pistols (alternating)
3 Rounds:
- 4 Squat Cleans(115/185)
- 4 Deadlifts(115/185)
3 Rounds:
- 4 Squat Snatches(95/135)
- 4 OH Squats(95/135)
34 Pistols (alternating)
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
Max Effort 2k Row
*Rest 1:1
Then...
- 50 HR Pushups
- 40 KB Swings
- 30 Ab Mat Situps
- 20 Dips(Ring/Parallette)
- 10 HSPU
Tuesday May 21, 2013
CrossFit
101 Pullups For Time
*Every time you drop off of the bar run a 200m sprint
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- Shoulder Series
- Squat Series
Wednesday May 22, 2013
ALERT: NO 4pm or 7PM FIGHT CLASS, SORRY FOR THE INCONVENIENCE
CrossFit
4 Rounds for Total Time of:
- 75 Double Unders
- 10 Lateral Burpee Over The Box Jumps (you must touch at the top of the box)
- 15 T2B
- *Rest 1:1
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
For Total Reps:
- 3 min ME Box Jumps
- 3 min ME Burpees
- * Rest 1 min
- 2 min ME Box Jumps
- 2 min ME Burpees
- * Rest 1 min
- 1 min ME Box Jumps
- 1 min ME Burpees
Thursday May 23, 2013
CrossFit
For Total Time:
- 3 min ME Wall Balls
- 3 min ME KB Snatches (alt arms)
- *Rest 1 Min
- 2 min ME Wall Balls
- 2 min ME KB Snatches (alt arms)
- *Rest 1 Min
- 1 min ME Wall Balls
- 1 min ME KB Snatches (alt arms)
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- Snatch
- Clean and Jerk
Friday May 24, 2013
CrossFit
For Total Time
Max Effort 2k Row
Rest 1:1
- 50 HR Pushups
- 40 KB Swings
- 30 Ab Mat Situps
- 20 Dips(Ring/Parallette)
- 10 HSPU
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
101 Pullups For Time
*Every time you drop off of the bar run a 200m sprint
Monday May 13, 2013
CrossFit
1x20 Back Squat @70%. (these reps should be performed UNBROKEN)
Then...
"Jackie"
- 1000m Row
- 50 Thrusters(45)
- 30 Pullups
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
12 min AMRAP:
- 15 Wall Balls
- 15 Pullups
- 15 Ab Mat Situps
Rest... then as a class
- Partner Russian Twists
- Partner L-Holds on pullup Bar
*One partner performs 30 Russian Twists(15 Each Side) while the other partner holds an L-sit on the pullup bar.
Tuesday May 14, 2013
CrossFit
12min to establish a 1 Rep Max Clean & Jerk
Then...
12 min AMRAP:
- 5 Deadlifts
- 5 Hang Power Cleans
- 5 Push Press
- 5 OH Squats (65/95)
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SNATCH
- CLEAN AND JERK
Wednesday May 15, 2013
CrossFit
10 min of Mobilty Work
Then...
500M Row
21-15-9 of:
- HSPU
- HR Pushups
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
10 min of Mobilty Work
Then...
500M Row
21-15-9 of:
- HSPU
- HR Pushups
Thursday May 16, 2013
CrossFit
12min to establish a 1 Rep Max Snatch
Then...
For Total Time:
- 100 Double Unders
- 50 Wall Balls
- 40 T2B
- 30 Shoulder to Overhead (75/115)
- 30 Walking BB Lunges in Front Rack Position(75/115)
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- THRUSTERS
- DEADLIFTS
Friday May 17, 2013
CrossFit
10 min of Mobility Work
Then...
800m Run
3 Rounds of:
- 25 Box Jumps
- 25 KB Swings
- 25 Burpees
800m Run
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
10 min of Mobility Work
Then...
800m Run
3 Rounds of:
- 25 Box Jumps
- 25 KB Swings
- 25 Burpees
800m Run
Monday May 6, 2013
CrossFit
"Fight Gone Bad"
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- Wallball Shots (Reps)
- Sumo Deadlift High-Pull (45/75) (Reps)
- Box Jumps (Reps)
- Push Press (45/75) (Reps)
- Row (Calories)
- Rest
*The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
For Total Rounds and Reps:
5 Minute Amrap:
- 5 Pullups
- 10 Pushups
- 15 Squats
*Rest 2 Mins
5 Minute Amrap:
- 5 Burpees
- 10 Wall Balls
- 15 Ab mat Situps
*Rest 2 Mins
5 Minute Amrap:
- 5 Dips
- 10 Lunges
- 15 Grasshoppers
Tuesday May 7, 2013
CrossFit
5x2 Tempo Back Squats (heaviest possible, 3 count at absolute bottom)
*Rest 60s b/t sets
Then...
"Hells Bells 1"
500m Row
18-16-14-12 of:
- KB Swings
- KB Sumo Hi-Pull
- KB Snatch
- KB Goblet Lunges
500m Row
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- THRUSTERS
- DEADLIFTS
Wednesday May 8, 2013
SCHEDULE UPDATE: 7PM "FIGHT" Class has been suspended for the evening. We apologize for any inconvenience.
CrossFit
100 Clean and Jerks for Time (95/135)
*Every minute on the minute perform 3 Burpees until 100 reps of C & J are reached.
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
"Hells Bells 2"
500M Row
"Hells Bells 2"
18-16-14-12 of:
- KB Swings
- KB Sumo Hi Pulls
- KB Goblet Squats
500M Row
Thursday May 9, 2013
CrossFit
For Total Time:
- 40 Push ups
- 30 Box Jumps
- 20 Back Squats (95/135)
- 40 Pushups
- 30 Box Jumps
- 20 Front Squats (85/115)
- 40 Pushups
- 30 Box Jumps
- 20 OH Squats (65/95)
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SHOULDER SERIES
- SQUAT SERIES
Friday May 10, 2013
CrossFit
1 Full Snatch every 40s for 4 minutes(heaviest possible)
Then...
4 Rounds for Time:
- 15 Burpee Pullups
- 20 Wall balls
- 30 Double Unders
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- 50 Pullups
- 50 Double Unders(150 Singles)
- 25 T2B
- 50 Pushups
- 50 Double Unders(150 Singles)
- 25 Ab Mat Situps
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