Posts Categorized: Workouts

Tuesday 5/30/17

CrossFit

Hope you had some fun with Murph yesterday!

7 Rounds
10 SDLHP 95/65
10 Dips

Monday 5/29/17

CrossFit

Classes @ 9am and 10am ONLY

We will have different variations of Murph to fit ALL fitness levels…team murph, half murph, amrap murph…no excuses.  COME IN!

 

murph1864

Sunday 5/28/17

CrossFit

MURPH ON MONDAY

JOIN US Monday for 9am or 10am MURPH

5 Rounds for Time:
30 Double Unders
10 Power Cleans 95/65*
10 Push Jerks 95/65*
30 Double Unders
Rest 2 min

 

*Looking for SPEED and EFFICIENCY in movement.

Saturday 5/27/17

CrossFit

MURPH ON MONDAY

JOIN US Monday for 9am or 10am MURPH

20m AMRAP
5 Hang Power Snatches (95/65)
10 OHS
10 Burpees over the Bar

Friday 5/26/17

MURPH ON MONDAY

JOIN US Monday for 9am or 10am MURPH

CrossFit

4 rounds for time of:
20 KB SDLHP 70/53
30 Sit Ups
20 Russian KBS 70/53
70 Double Unders

Thursday 5/25/17

CrossFit

Mary XXX

Complete as much as possible in 20 minutes of:
10 HSPU
20 Alternating Single Leg Squats
30 Pull Ups
15 HSPU
30 Alternating Single Leg Squats
45 Pull Ups
20 HSPU
40 Alternating Single Leg Squats
60 Pull Ups
25 HSPU
50 Alternating Single Leg Squats
75 Pull Ups
30 HSPU
60 Alternating Single Leg Squats
90 Pull Ups

Wednesday 5/24/17

CrossFit

Inverse Tabata Shoulder Press 95/65
Inverse Tabata Front Squat 135/95
Inverse Tabata Deadlift 185/135

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises to get your barbell loaded.

Monday 5/22/17

CrossFit

Gymnastics Skill Work:
Coaches pick
Work 15-20 on gymnastics Skills

J.T.

21-15-9 reps for time of:
Handstand Push Ups
Ring Dips
Push Ups

Sunday 5/21/17

CrossFit

22m AMRAP
10 Hang Power Snatch 95/65
10 Burpees
200m Run with plate 45/25