Saturday May 27, 2023
(MURPH 2023!) 8am: gym opens/warmup 8:30 ALL heats kick off 10: all heats finish 10-11: group photo/hangout/close up
Saturday May 27, 2023 Read More »
air squats
Tuesday May 16, 2023
CrossFit AMRAP 40 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups how
Tuesday May 16, 2023 Read More »
Monday May 8, 2023
CrossFit Main: AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat, run… 3 pullup, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat
Monday May 8, 2023 Read More »
Friday May 5, 2023
CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run
Friday May 5, 2023 Read More »
Thursday April 27, 2023
CrossFit Main AMRAP 30 min: Max distance run (you choose 100/200/300/400m route) But every 5 min, including at 0, perform 1 round of ‘Cindy’ 5 pullups 10 pushups 15 air squats *if you have been wearing a 20# vest, wear it, otherwise scale as needed based on test week. QuickFit/ At home WOD Main AMRAP
Thursday April 27, 2023 Read More »
Monday April 3, 2023
CrossFit; Main; ‘Mary or Cindy’ Lvl6/5: If you tested into HSPU with no/1 abmat, can do pistols and tested into unassisted pullups; AMRAP 20 min; ‘Mary’ 5 handstand pushups 10 alt. leg pistols 15 pullups Lvl 4/3/2/1: ‘Cindy’ AMRAP 20 min; 5 pullups, 10 pushups, 15 air squats Lvl4: banded pullups, toe pushups, squat Lvl3:
Monday April 3, 2023 Read More »
Tuesday, October 30
CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) 15 air squats (partner B) 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B)
Tuesday, October 30 Read More »
Friday, September 7
CrossFit “Chelsea” EMOM 30 min: 5 pull-ups 10 push-ups 15 squats Longevity E2Minx 20 min (10 rounds) 3 ring rows 6 push-ups 9 squats QuickFit For max reps/calories 2 min Assault Bike Rest 60 sec 2 min DB Thrusters Rest 60 sec 2 min Burpees Rest 60 sec 2 min Assault Bike
Friday, September 7 Read More »
Monday 5/14
CrossFit: A) 3 sets of: Goblet Squat x 10 reps rest 45 seconds Theraband Face Pulls x 15 reps rest 45 seconds Russian KB Swings x 20 reps rest 45 seconds Strict Ring Rows x 10 reps rest 45 seconds B) Four sets of max reps of air squats against a 2-min clock (8 min
Wednesday 1/31
CrossFit: 3 Rounds for time of: 100 ft walking lunge 50 squats 50 DB deadlifts (unbroken) Longevity: 3x 1 min each: 1. Walking lunges 2. Squats 3. DB Deadlifts QuickFit: 3 rounds for time of: 20 assault bike cals 10 v-ups 40 walking lunges with KB goblet hold
