Tuesday, 6/1/2021

A. AMRAP in 10 minutes of: Wall balls (14/20) *Every time you put the med ball down, 200m run, 250m ski or row, 600m bike B. 5 rounds of: 10 dumbbell or kettlebell strict press (one db or kb in each hand) 10 deadlifts @50% 20 double unders or 60 singles C. 7 minute...

Monday, 5/31/2021

“MURPH” 1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run“Murph” is a CrossFit Hero WOD (Workout Of the Day) named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body...

Saturday, 5/29/2021

A. 8×3 tempo back squats 3331 (30-40%) B. Partner up Inspired by Battle Royal Workout #1 Station 1:Wall Walk*Partner Holds KBs Station 2:Hang power cleans (65/95)*Partner Dead Hang Station 3:Wall balls (14/20) *Partner wall sit -3 Minutes at Each Station1 Minute Rest/Transition between...

Friday, 5/28/2021

A. 9 rounds10 pull ups40 double unders (80 singles)10 russian kettlebell swings (32/20)40 flutter kicks or scissor kicks *If you are planning on doing MURPH on Monday, you could switch pull ups for ring rows. B. Work on a skill or 2021 goals with whatever time is...