Thursday, May 28th, 2015
“Mini WOD”3 Rounds200 M Row5 DL Bodyweight9 Box Jumps 20” WOD Deadlift 5-5-5-5-5 reps Cool Down2 Rounds10 GHD Situps10 Goodmornings
Wednesday, May 27th, 2015
Spend 5 minutes warming up movements for wod and weight for squat clean thrusters WOD “Foo”Buy in: 13 Floor press kb or db (go heavy)Then, complete as many rounds as possible in 20 minutes of:7 chest-to-bar pull-ups77 double-unders2 reps squat clean thrusters (170/120)28 sit-ups Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s […]
Tuesday, May 26th, 2015
Additional Group Warm-up5 Minutes OTM10 Wall Balls (20/14)10 Abmat Situps WOD 5 rounds for time of:100-foot handstand walk or 50 shoulder touches30 one-legged squats, alternating Cool Down:Mobility
Monday, May 25th, 2015
MEMORIAL DAY! NOON CLASS TIME!! http://www.functhat.com/2013/05/crossfit-murph-explained-tips-tricks-times/ “Murph” For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 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”.
Sunday, May 24th, 2015
OPEN GYM 11 AM – 12:30 PM Feel free to come in, work on lifting, skills or do a missed wod… OR if you cannot make noon on Memorial Day, feel free to do “Murph” today!!