1. 05/30/2019

    ANNOUNCEMENT:  Please check out or blog for information on a fundraising WOD being organized by Ryan Barber and his dad.  Please consider supporting this event/cause.  

    10 Rounds For Time

    100 Meter Run

    1 Rope Climb

    We are bringing this one back!!  Of all the WODs we have programmed, this is one that people bring up to us time and time again as a WOD they really had fun with.  Super simple, and a perfect combination of movements to work some of that last bit of soreness out from Murph.  It will also be a good primer for what’s to come on Friday.

  2. 05/29/2019

    Complete For Time

    3 Rounds

    15 Hang Squat Cleans (115/85)

    15 Lateral Burpees

    Today we have a short-range sprint effort. On the hang squat cleans, be thinking about a weight you could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.

    Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.

    Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren’t going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let’s then increase the pace our burpees.

     

  3. 05/28/2019

    4 x 3:00 Intervals

    12 Shuttle Runs

    35 Double Unders

    Max Cal Row

    Rest 3 Minutes

    For those that did Murph, if you’re sore, you can treat this as an active recovery if you need.  For everyone else, these are 4 sprint intervals in which the only scored portion is the calories on the rower.  We are looking to hit close to the same number from round to round.

  4. 05/27/2019

    MEMORIAL DAY PROGRAM STARTS AT 9:00.  THE KIDS MURPH WILL KICK OFF AT 9:20.  FIRST HEATS OF MURPH WILL GET STARTED AT 10:00.  FOOD TRUCK WILL ARRIVE AT 11:00.

    “KIDS MURPH”

    400 Meter Run

    25 Push Ups

    50 Sit Ups

    75 Air Squats

    400 Meter Run

    “MURPH”

    1 Mile Run

    100 Pull Ups

    200 Push Ups

    300 Air Squat

    1 Mile Run

    Partition As Necessary (except the 1 mile runs which must be done at the beginning and end)

    There will also be modified versions of Murph provided at the Whiteboard.

    In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

    The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”

    “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.”

    The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

    The workout made its first appearance in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).

     

  5. 05/25/2019

    7:00AM Competitor Class

    3 x 3:00 Interval

    400 Meter Run

    Rest

    10-20-30-40-50-40-30-20-10

    Double Unders

    50 M Stone Carry Between Rounds (95/75)

    Rest

    3 Rope Climbs

    8 C&J (135/95)

    3 Rope Climbs

    6 C&J (155/105)

    3 Rope Climbs

    4 C&J (185/125)

  6. 05/24/2019

    Fight Gone Bad

    3 Rounds

    1 Minute For Max Reps Of Each

    Wall Ball (20/14)(10’/9′)

    SDHP (75/55)

    Box Jumps (24″/20″)

    Push Press (75/55)

    Row For Calories

    Rest 1 Minute

    RX+ Is 5 Rounds

    Today we are looking to simply find a balance between constantly moving and not hitting a wall of muscular fatigue. It will be slightly different for everyone, but the goal is to move as much as possible within each 5-minute round. With lighter loads for repetitions, the goal here is to hold onto the ball, bar, and pace for as long as you are capable. Rather than keeping track of reps at each station, keep a running count. For example, if you get 20 Wall Balls in the first minute, then count your first couple of push presses as 21, 22, 23…and so on.

    Background: “The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

    When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.” -MuscleAndFitness.com

    The “Fight Gone Bad” WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 1, 2004 (041201).

  7. 05/23/2019

    Complete For Total Time

    40 Burpees

    Then

    6 Rounds

    10 Knees To Elbows

    10 Russian KB Swing (53/35)(70/53)

    Then

    40 Burpees

    **18 Minute Time Cap**

    Looking for a steady pace on the first set of burpees.   A lot of hinged hips today that you will likely feel on the last set of your burpees.  For the KB swings, its ok to challenge yourself with weight today but make sure you are doing these unbroken throughout the rounds.  Knees to elbow is a movement we don’t do a lot of, but they present a challenge in high volume.  If you need to break these, break into 2 sets with quick rest breaks if possible.  For the last set of burpees, push the pace.  Remember…that time cap could be a factor if we rest too much.

  8. 05/22/2019

    15 Minutes To Build To A Heavy 3 Rep Power Clean

    Rest 5 Minutes

    8 Minute EMOM

    Min 1= 12/10 Push Ups/HPSU

    Min 2 = 8 Hang Power Clean @ 60% Of Your Heavy 3 Rep

  9. 05/21/2019

    Complete For Time

    5 Rounds

    10 Thrusters (115/85)(135/95)

    5 Chest to Bar or 5/3 Bar Muscle Ups

    For your thruster weight, pick a weight you could do for 15 reps if fresh.  You should be thinking about these thrusters being unbroken (but on the heavier side) for the 5 rounds.  This is a sprint WOD where you use the transitions as your rest breaks.  Try as hard as you can to hold on to the barbell.  If you need to break, break at the 6th or 7th rep.