Monday May 29 2017 -Memorial Day- Murph

Memorial Day Murph The story behind “Murph” Click For the WOD & Scaling Options Murph” is a CrossFit Hero WOD 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 […]

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Saturday May 27 2017 WOD

Saturday “WOD” Workout Of The Day 25 min For Time Partner 800m Run 100 Push ups “Synchronized” (50 Each) 150 Sit up “Synchronized” (75 Each) 100 Dball Over Shoulder (Switch every 5 reps) 200 Air Squats “Synchronized” (100 Each) 100 Burpee “Synchronized” (50 each) 300 SU (Same Time, 150 Each)  

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Friday May 26 2017 WOD

Friday Weightlifting Power Clean+Hang PC+Front Squat (3-3-3) 1 Warm Up Set THEN 3 Sets of 3 Cycles Do NOT put bar down until complete all 3 reps” TOUCH AND GO 2-3 min rest between sets Light to Heavy Cycling and Grip Strength   Prep 5 Min 3 Rounds Row 75m 4 Wall Balls 1 Push […]

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Thursday May 25 2017 WOD

Thursday Weightlifting Overhead Squat (5-3-2-2-2-2) Light To Heavy Generally start your first set of 5 at 65% 1 Rm Work to heavy Doubles   “WOD” Workout Of The Day AMRAP 7 8 OH Squat Rx 95/65 10 pull up   Intended stimulus: 6-8 Rounds Choose a weight that allows for UNBROKEN sets of OH Squats […]

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