Thursday-5/23/2013
Main – CrossFit
Turkish Get Up (3×5)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
KBS (70/53)
Slam balls (50/30)
wall balls(20/14)
Wednesday-5/22/2013
Main – CrossFit
Lev1: Clean and Jerk (5×2+1)
Lev2: Clean and Jerk (5×5)
Metcon (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
Row 15 calories
Bent arm hang **scale hang from bar
ME HSPU *** scale down HR push ups
** rower dictates when athletes switch rower to bent arm hang, bent arm hang to wb, wb to rower
** team score is total wall balls ** reps only count when partner is in the hang position
Regional Update…
Congratulations to our Ninja Team who took 5th Place this weekend at the Reebok CrossFit Northeast Regionals.
Tuesday-5/21/2013
Main – CrossFit
Warm-up (No Measure)
4 min
D/U ; every time you miss 3 burpee
(Scale 50 single : 3 burpees)
Split Jerk (Skill Work)
Metcon (Time)
4 rounds
4 front squats(115/75)
4 push press
1 min rest
3 rounds
3 wall climbs
9 TTB
2 min rest
Metcon (Time)
2 min ME
BURPEES
Memorial Day
Come join us Memorial Day, as we do “Murph” in honor of Lieutenant Michael Murphy.
For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
We will run the following classes:
- 8-9:30am
- 9:30-11am
*The box will be closed for the remainder of the day.











