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Wod

Friday May 31, 2019

Weightlifting

Power snatch
2-2-2-2-2

‘In the Fold’

For time (12 cap)
5 Rounds of
10 Toes to bar
10 Snatches 75/55
10 Wall balls 20/14

*Workout courtesy of Crossfit.com 130101

Thursday May 30, 2019

‘Core and Cardio’

EMOM 30
M1: 200 meter run
M2: 30 second hollow hold
M3: 12/10 cal bike

Wednesday May 29, 2019

Weightlifting

1 Deadlift  + 1 Hang power clean + 1 front squat + 1 Jerk

‘Hold The Line’

For time: (15 cap)
18-15-12-9-6
Deadlift 95/65
Hang power clean 95/65
Front squat 95/65
Jerk 95/65

*Compare to 2/15/17 or 4/16/18

Tuesday May 28, 2019

‘Seagrams Burps’

5 rounds of
2 minutes on/ 2 minutes off
15/10 calorie row
9 burpees
Max effort calorie bike I.R.T.

Monday May 27, 2019

 8,9 and 10am classes only!

11am kids workout!

BBQ starts at 10am! 

‘Murph’

For time
1 Mile run
Then
100 Pull ups
200 Push ups
300 Squats
Then
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

Saturday May 25, 2019

We will be closed on tomorrow (Sunday 5/26) rest up before Murph on Monday!

Sunday 5/26: Closed 
Monday 5/27: 8,9 and 10am classes only, 11am kids workout! BBQ starts at 10am! 

Weightlifting

Power clean and Jerk

*Heavy single in 15 minutes

‘Couple of Jerks’

With a partner, alternating movements

AMRAP 20

200 Meter run

10 Power clean and Jerk 95/65

10/8 Calorie bike

Friday May 24, 2019

‘Caught In the Middle’

For time (15 cap)
100 Double unders
50 Wall balls 20/14
10 Rope climbs 15′
50 Wall balls 20/14
100 Double unders

Thursday May 23, 2019

‘Marathoner’

AMRAP 40
15 mile Bike or 10k Row

Wednesday May 22, 2019

Strength

1 Hang power clean + 2 Push presses

 ‘Top Toner’

AMRAP 10
3,6,9,12..so on
Hang power clean 115/75
Push Press 115/75
Ring dips

Tuesday May 21, 2019

‘Grinder’

AMRAP 18
80/50 Calorie row
70 Kettlebell swings 53/35
60 Burpees
50 Box jumps 24/20
40 Hand release Push ups
30 Pull ups

Monday May 20, 2019

Strength

1 Power snatch + 2 Overhead squats

‘Heavy Nancy’

AMRAP 13
400 Meter run
9 Overhead Squats 135/95

Saturday May 18, 2019

‘Bike Off’

5 rounds of

2 minutes on/ 2 minutes off

6 Deadlifts 275/185

9 Strict handstand push ups

Max effort Bike calories in remaining time

Friday May 17, 2019

Weightlifting

Power clean
Heavy single

‘Big 3’

For time (15 cap)
3 rounds of
40 Wall balls 20/14
20 Toes to bar
10 Power Cleans 185/125

Thursday May 16, 2019

‘Power House’

20 rounds of
30 seconds on/ 1 minute off
Bike, Row, Ski

Wednesday May 15, 2019

‘Murph P.T. V2’

5 Rounds of
4 Minutes on/ 2 minutes off
4oo Meter run
Max Effort Rounds of ‘Cindy’ In remaining time.
Cindy = 5 Pull ups, 10 push ups, 15 squats.
Wear a 20/14# weight vest if you got it!

Tuesday May 14, 2019

Strength

1 Strict press + 1 Push press + 1 Push Jerk

‘Push Pop’

For time (15 Cap)
50/35 Calorie bike
then
5 rounds of
12 Push jerks 135/95
10 Burpee box jumps 24/20

 

Monday May 13, 2019

Strength

Front Squat
Heavy triple

‘Old Friends’

AMRAP 10
45 Double unders
15 Front squats 95/65
3 Rope climbs 15′

 

Sunday May 12, 2019

***We are closed today for Mother’s day***

Happy Mother’s to all the Moms at CFL!!!

Saturday May 11, 2019

**We will be closed on Mothers’ Day this Sunday**

‘After Burn’

AMRAP 16
9 Push press 115/75
200 Meter run
27 Wall balls 20/14
200 Meter run

Friday May 10, 2019

Weightlifting

Hang squat snatch (Above the knee)
Heavy single

‘Amanda’

For time (12 cap)
9-7-5
Muscle ups
Squat snatch 135/95
Or
13-11-9
Burpee pull ups
9-7-5
Squat snatch 95/65

Thursday May 9, 2019

**Today is bring a friend day, all classes are free for friends and family.**

‘Bring A Friend Day’

AMRAP 25
50 Calorie row
100 Sit ups
50 Lunges
100 Squats
50 Push ups

*With a partner split reps anyway.

 

Wednesday May 8, 2019

**Tomorrow is bring a friend day, all classes are free for friends and family!**

‘Rep Ascender’

For time (22 cap)
9-12-15-18-21
Hang Power Cleans 95/65
Push jerks 95/65
Box Jump overs 24/20
*400 Meter run between rounds. For a total of 4 runs.

Tuesday May 7, 2019

‘Kettle Up’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
12 Kettlebell snatches 53/35 (6L/ 6R)
Max effort Double Unders I.R.T.

Monday May 6, 2019

Strength

Squat clean Thruster

‘Jackie’

For time (12 cap)
1000 Meter Row
50 Thrusters 45
30 Pull ups

Saturday May 4, 2019

‘Partner Up’

AMRAP 15
10/8 Calorie bike partner holds barbell overhead 95/65
12 Front Squats partner holds barbell in front rack 95/65
14 Push ups partner holds plank in top of push up position
400 meter run with 45/35 plate both partners run at the same time carrying 1 plate between them.

*Partner 1 will complete the reps while partner 2 does the holds. Once partner 1 completes the reps they switch. Both partners complete the reps before moving on to the next movement.

Friday May 3, 2019

Strength

Good mornings
8-8-8

‘Burnout’

ARMAP 14
3 Deadlifts 255/170
6 Chest to bar pull ups
9 Bar facing burpees

Thursday May 2, 2019

‘Durability’

5 Rounds of
5 Minutes on/ 1 minute off
Bike, Row or Ski

Wednesday May 1, 2019

Weightlifting

Power snatch
3 position power snatch (hip, below the knee, floor)

‘2 Cents’

For time (14 cap)
2 rounds of
25 Power snatches 75/55
50 Wall balls 20/14
25 Toes to bar