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.
Big shout out also to Jay and Liz Adams who WON Event 5!
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.
