May 2015

Meathead Monday:

Bench Press 5-3-1 (75%, 85%, 95%)

DB Bench Drop Sets:
2 Rounds
Males- 8 reps at 100, Max reps at 70,60,50,40.
Females- 8 reps at 60 then Max reps at 40,30,20,15.

3 rounds:
10 DB Rows
10 V-Ups
10 Plyo Pushups

Barbell 9am
Open Gym 10am-12pm

Partner Relay – 5 Rounds(each)

400m Run
15 Wall Balls (20#/14#)
20 KB Swings (53#/35#)

Strength:
Deadlifts 3-3-3+ (80%, 85%, 90%)

Metcon:
“Christine”
3 RFT
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Opener:
5 Rounds (not for time)
7 Strict T2B
10 Hip Extensions
10 Hollow Body Band Pulls

Metcon:
For Time
50 Pistols (Alternating)
-rest 2 minutes
50 HSPU
-rest 2 minutes
50 DB Snatches (70#/50# – Alternating)

Strength:
EMOM10
2 Front Squats (start at 75% of 1RM)

Metcon:
40 Burpees
15 Thrusters (115#/75#)
30 Burpees
15 Thrusters
20 Burpees
15 Thrusters

After Party:
50 Barbell Rollouts

Strength:
Bench Press 3-3-3+
(80, 85, 90%)

2 Rounds

Bench Press Drop Sets

Men- max reps at 205, 185, 155, 135
Women- max reps at 135, 115, 105, 95
Scale weights accordingly.

Bent over rows 3×10

Burner:
Amrap5
30 Double Unders
15 V-Ups

Memorial Day Murph!

Classes are 8am and 9:30am.
BBQ to follow at 11am, food provided by Mr. Shrimp.
$5/head – BYOB

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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 Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Barbell 9am

Open Gym 10am-12pm

Free classes all weekend for experienced CrossFitters!
Free Beginners Class, Saturday 11am.
Murph, Monday 5/25 – 8am and 9:30am – BBQ at 11am, $5/person BYOB

Teams of 3:
5 Min – Max Back Squats (135#/95#)
rest 1 minute
5 Min – Max KB Swings (70#/53#)
rest 1 minute
5 Min – Max Burpees Over Bar
rest 1 minute
5 Min – Max Row (Cal)