Coach: Jaime Warm up: Row 2 sets of Cindy 5 pull ups 10 push ups 15 squats W.O.D.: "Murph" for time 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 … Continue reading Murph

Des was the coach today - Warm up: Skip Rope Dynamics W.O.D.: 8 rounds of: Run 400 meters Rest These are to be run "Rabbit Style" in a group  

Kyle was the coach today Warm Up: Skip Rope Dynamics Buy In: Front Squat 70% of max x 3 reps 80% of max x 3 90% of max x max reps Cash Out: Complete as many rounds in 15 minutes as you can of: 24" Box jump 21 reps 15 KBS 70/55 9 Push Ups … Continue reading CrossFit – Box Jump, KBS, Push Ups (RX!)

Warm Up: Skip Rope Dynamics Five rounds for time of: Deadlift 7 reps 225/155 Ring dip 10 reps Results:  

Buy In: Overhead Squat 65% of max x 5 75 % of max x5 85% of max x max reps   Cash Out: "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up   The Tabata interval is 20 seconds of … Continue reading CrossFit – Tabata This!

Warm Up: Skip Rope Dynamic Stretches Complete as many rounds in 30 minutes as you can of: Run 400 meters 10 L-Pull-ups 15 Back Extension with 25/15 pound plate 20 Sit-ups with 25/15 pound plate If you cannot do L Pull Ups, Sub 1 KTE and 1 Pull Up (Strict, Kipping or Jumping) for 1 … Continue reading CrossFit –

Buy In: Snatch Pulls 65% of max x 5 75 % of max x5 85% of max x max reps Cash Out: "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups