Warm Up – 3 Rounds
8 PVC Pass Thrus
8 O. H. Squats
200 Meter Run
LEADER BOARD CHALLENGE
Conditioning – CINDY 20 Min AMRAP
5 Pull Ups
10 Push Ups
BONUS WORK – 25 Mermaids each side
Mob Wod CINDY PREP…
Mary had a little lamb…it was DEEEEE-LICIOUS ;)
9:30 AM CLASS ONLY!
The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:
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 Mike’s favorites and he’d named it “Body Armor”. From here on it will be 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.
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.
1 Hill Mile
100 Pull Ups
200 Push Ups
300 Air Squats
1 Hill Mile
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
What is a Hero WOD?
CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.
CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!
Mobility WOD 346
POSE RUNNING CLINIC IS TODAY!
Sunday – Funday? YES!!
Conditioning – “Lazy Leigh”
60 Double Unders
50 KB swings (53/35)
30 Box jumps
10 Thrusters (135/95)
“Strength does not come from physical capacity. It comes from an indomitable will” – Mahatma Gandhi
Mobility WOD 316 – Tricky Elbow Fixes
POSE RUNNING CLINIC IS TOMORROW! 10:30am – 1:30pm Adults, 1:30pm-2:30pm Youth. See the POSE page for pricing and more details!
“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”
Warm Up – 2 Rounds
Run 200 Meters
10 Wall Balls
Conditioning – 2 x 5 Min AMRAP (3 minute break)
5 Shoulder to Overhead 115/75
10 – 1 Arm Dumbbell Clean 5 Right 5 Left 55/35
15 Double Unders
Post Conditioning – 2 x 500 Meter Row – rest as needed
Mobility WOD 315 – The Great New Shoulder Fix
Strength – Weighted Pull Ups & Dips 5×7
Or – Muscle Ups
Conditioning – 10 Min AMRAP
30 Seconds Shuttle Run 5 M
30 Seconds 1 Squat every 5 seconds
Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain
Mobility WOD 296
So much more than a Disney Movie…
100 Air Squats
“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”
― Thomas A. Edison
Mobility WOD 96
Iceland Annie vs. “Angie”
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
“THE CHRISTMAS CHALLENGE”
MIDNIGHT CHRISTMAS EVE
MIDNIGHT CHRISTMAS DAY
MAX COMBINED TOTAL
“POST RESULTS TO COMMENTS”
PUSH UP – chest to floor to full lockout of arms
use appropriate progression…knees etc.
SIT UP – hands to floor behind, touch toes in front
SQUAT JUMP – fingertips touch floor before each jump
COACHES CORNER: It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.