Open gym/Rest day/Skill Development “Murph” Results Dan S-35:56 SteveO-40:32 Ryan-39:27 Steph-47:17 MikeB-43:51AP JimG-47:56 Kyle...

“Murph” For time: 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run Partion the pullups, pushups, and squats as needed.  Start and finish with a mile run.  If you’re up to it were a twenty pound vest. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body of Armor’.  It was...

Warmup as necessay “Kelly” Contest 5 rounds for time of: Run 400 meters 30 Box Jumps, 24″ 30 Wall Ball Shots, 20lb Ball ***The top ten times will go on the score board. Looking for the right running shoes.  Check out this article...

Warmup 3 rounds of: 1 Pood Kettlebell Swings, 15reps Box Jumps 20″, 15reps Back Extension, 15reps Workout “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Practice 45lb Overhead Squat, 10reps I hope everyone enjoyed Linda (aka 3 bars of Death) yesterday.  We didn’t get a chance to post the times, so if you are interested in comparing please post your own times to the comments.  If you completed the workout as...

Warmup Row 1000 meters and get ready to embrace the suck. Workout “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift 1.5X Body weight Bench Press 1X Body weight Clean 3/4 of Body weight (The Clean is a full Squat Clean where the crease of the hip dips just below the patella at full depth) Practice 1 round of max rep Hand Stand Push-ups or 2 rounds of 15 second Hand Stand...

Warmup 4 rounds of: 21 Burpees Samson Stretch WOD “Helen” 3 rounds for time of: Run 400 meters 1.5 Pood Kettlebell Swings, 21reps Pull-ups,...

Hero WOD of your choice Final WOD of the Northeast Regional Qualifiers in Albany was a 10, 9, 8….2,1 of 155lb Power Cleans, Pull-ups, and 1.5 Pood KB Swings. I would like to thank everyone that put together the event in Albany. You guys did a great...

Open Gym/Rest Day/Skill Development ***As a reminder gym hours for Memorial Day (Monday 5/25) will be 9am to 1pm*** A picture for the 2009 CrossFit Games Regional Qualifier in Albany, NY.  The WOD being done is an AMRAP in 12 min of 5 Thrusters(135lb) and 10 Burpees……it...

“CrossFit Total” Back Squat, 1rep Shoulder Press, 1rep Deadlift, 1rep For those of you who missed the run on Thursday.  Feel free to make it up...

BAR WARMUP 3rounds with 45lb bar of: Deadlift 10reps Hang Power Clean 10 reps Front Squat 10reps Press 10reps Samson Stretch (without bar) WORKOUT “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 are sit-ups, and the the last 8 are squats.  There is no rest  between...

3 Rounds of: Run 1 mile Rest 2 minutes Time each run and rest period separately. ***Holiday Hours for Memorial Day (Monday 5/25) will be 9am to...

WARMUP 3 rounds of: Row 500 meters Samson Stretch WORKOUT Deadlift 5-5-5 Then… AMRAP in 12 minutes of: 15 Box Jump,...

WARMUP FOR TIME: 3 rounds of: 25 Double Unders 25 Hip Extensions 25 GHD Sit-ups Samson Stretch (Scale warmup as needed) WORKOUT FOR TIME: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring...

Complete the following: Push Press 5-5-5 Then… 5 rounds for time of: 20 Squats 20 Pushups “A race is not well-run unless you’ve crossed the finish line knowing that you couldn’t have keep going for one more step.  If you could have, then you didn’t give it everything you had”. (Jackie...

Open Gym/Rest Day/Skill Development Lt with a...