Monday May 27, 2013

MEMORIAL DAY MURPH (SPECIAL SCHEDULE)
  • 7:00AM Heat (Arrive by 6:45)
  • 8:15AM Heat (Arrive by 8:00)
  • ALL OTHER TIMES AND CLASSES CANCELLED

Murph"

For Time (RX: wearing 10/20lb vest or body armor):
  • 1 mile run
  • 100 Pullups
  • 200 Pushups
  • 300 Squats
  • 1 Mile Run

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

Saturday June 1, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM

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

Saturday May 25, 2013

Prep @ 8AM

  • Thursters
  • Deadlifts




TEAM WOD @ 9AM

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

Saturday May 18, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM

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

Saturday, May 11, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM