Monthly Archives: May 2016

Wednesday, June 1st

Barbell Safety Tips -WODprep High School Junior Completes 7,000 Pull-Ups in One Day -Washington Post Performance is in red, Competition is in blue, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close Dumbbell Bench Press 32X1 (if...

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Tuesday, May 31st

Performance is in red, Competition is in blue A1) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 60 seconds A2) 3 sets of:  Power Clean + 3 Push Press Rest 60 seconds Alternate A1 and A2 If you got over 10 reps or over on...

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Monday, May 30th

  “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...

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Friday, May 26th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday. Performance is in red, Competition is in blue A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If you got 10...

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Thursday, May 25th

Saturday, May 27 the gym will be closed. Classes as normal on Monday Performance and competition are in red A) Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip...

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Wednesday, May 24th

The gym will be closed Saturday, May 28th. Classes will be normal on Monday. Performance is in red, Competition is in blue, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close Dumbbell Bench Press 32X1 (if you have dips, you may do...

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Tuesday, May 23rd

Noah Ohlsen’s 380 lb. Snatch Balance- CrossFit A) 4 sets Behind the Neck Snatch Grip Press + 5 Overhead Squats Rest 60 seconds  Single Leg Romanian Deadlift x 8 reps each leg  (weight with KB)  Rest 30 seconds between legs Rest 60 seconds...

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Monday, May 22nd

  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 45 seconds A2) Barbell Whipers x 20 reps  Rest 60 seconds (as always...

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