Monday, May 28, 2012

"Murph"

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

*wear a 20lbs weight vest, if you have one

compare to 11/11/2011

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' It was renamed '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.

Saturday, May 26, 2012

No 7am class on Monday (Memorial Day Murph).

Teams of 2, 20min Amrap:

10 kettlebell swings

10 burpees

One person starts with the couplet while the other runs 200m.

Betsy going to full extension

Friday, May 25, 2012

2009 Northeast Qualifier WOD 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

power cleans, 155/105lbs

chest to bar pullups

kettlebell swings, 24/16kg

Reebok HQ

Thursday, May 24, 2012

7 x 2 weighted pullups

Cash out: 100 situps for time

Make sure to sign up or come hang out on June 9 at CF Steele Creek

Wednesday, May 23, 2012

Sign up for CrossFit for Hope! The workout might suck, but cancer sucks worse.

3 rounds:

50 double unders

40 situps

30 medicine ball cleans, 20/14lbs

20 pullups

10 handstand pushups

Power cleans with MC, Jeanette, Erin, & Russ