Month: September 2024
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Memorial Day Murph 2019
Read More: Memorial Day Murph 2019Ready, Set, MURPH! Monday, May 27, 2019, 10:00am-1:00pm. Heat sign ups are posted on the white-board. Are you ready to take the Murph Challenge, One Worlders?! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of…
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WOD May 27, 2019 (Memorial Day Monday)
Read More: WOD May 27, 2019 (Memorial Day Monday)The MURPH (For Time): If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. It is all for a good cause. To Learn more about Lt. Michael Murphy and Why We Do the MURPH :…
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WOD May 24, 2019 (Friday)
Read More: WOD May 24, 2019 (Friday)Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: 3 RFT 250M Row 20 WB 14/20 15 S2OH 65/95
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WOD May 23, 2019 (Thursday)
Read More: WOD May 23, 2019 (Thursday)Warm-up: Tabata 3-5 Strict T2B Weightlifting: Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 12 Min AMRAP 12 T2B 12 Hang Power Cleans 95/135 12 HSPU
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WOD May 22, 2019 (Wednesday)
Read More: WOD May 22, 2019 (Wednesday)EMOM of the Day: Metcon (8 Rounds for reps) 8xE2MOM 35 DU Max Rope Climbs WOD: 15 Min AMRAP 15 American KBS 35/52 20 OH KB Lunges (10R/10L) 25 Goblet Squats
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WOD May 21, 2019 (Tuesday)
Read More: WOD May 21, 2019 (Tuesday)Warm-up: 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Overhead Squat 5xE2MOM 4 @ 70%+ WOD: 5 RFT 200M Run 10 OHS 65/95 10 Lateral Burpees
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WOD May 20, 2019 (Monday)
Read More: WOD May 20, 2019 (Monday)Warm-up: Every :30 for 2 Min :00-:30 – Beat Swings :30-:60 – Hollow Hold :60-:90 – Arch Hold :90-1:20 – Rest Weightlifting: Back Squat 5xE2MOM 5 Back Squats @ 70%+ WOD: 4 RFT 15 Cal row 10 Pull ups 10 Push Ups
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WOD May 17, 2019 (Friday)
Read More: WOD May 17, 2019 (Friday)Weightlifting: Split Jerk (1RM) 6 x E2MOM Work up to new 1RM! WOD: Your choice A or B A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
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WOD May 16, 2019 (Thursday)
Read More: WOD May 16, 2019 (Thursday)Skill Work: Max set pull ups Weightlifting: Deadlift 5 x E2MOM 5 @ 70%+ WOD: 15 Min AMRAP 15 Power Snatches 65/95 15 OHS 15 BFB Rx+ 15 Min AMRAP 15 Power Snatches 95/135 15 OHS 15 BFB
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WOD May 15, 2019 (Wednesday)
Read More: WOD May 15, 2019 (Wednesday)Weightlifting: Front Squat (1RM) 6 x E2MOM Work up to a new 1RM! WOD: 12 Min AMRAP 18/20 Cal Row 100M Farmers Carry Mixed Weights 50 DU
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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