Posts

Complexes

Manny with the bar in rack position

ARTICLES

+ Dwayne Johnson Does MURPH With John Krasinski– BarBend

CrossFit WOD for Wednesday 5/30

snatch deadlift + hang snatch + overhead squat
2-2-1-1-1-1-1

clean deadlift + hang clean + jerk
2-2-1-1-1-1-1

Post heaviest load for each complex to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 2/3

below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)

knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″

Powerlifting WOD – Week 1/3, Day 2/3

4×10 mb throws

bench 60% / 5 (10)

back ext 3×12
front raise 3×12
bent-over row 3×12
dips 4×10+

Kettlebell WOD

10-to-1 reps:
renegade row
strict sit up
deadlift

then

Simple & Sinister

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Stretch Week

Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):

We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.

On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.

ARTICLES

+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend

Anyone else spend part of their weekend watching people run on treadmills?!

CrossFit WOD for Monday 5/21

weighted pullup 5×2, then

15-25-35 reps for time:
power snatch, 35/25kg
4x double unders

1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 1/3

hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)

box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank

Powerlifting WOD – Week 1/3, Day 1/3

back squat 60/5, 75/5, 85/3, 95/1+

dip 5×15
chinup 5×10
bicep opener complex 5×5

Kettlebell WOD

Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets

then

For 15 minutes:

300m row
3 kb cleans
3 kb squats
3 kb push press
30 crunches

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JACK

Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.


“Handles” going overhead at last year’s Battle at the Ballpark

ARTICLES

+ Coaches Corner: Prepping For Murph – Beyond the Whiteboard

CrossFit WOD for Friday 5/18

JACK

AMRAP in 20 minutes:
10 push presses, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post total reps completed to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 3/3

hang snatches 80/3 (3)
hang cleans 80/3 (3)

GHR 3×12
ab-rollouts 3×12
lat flys 3×12
50 banded good mornings

Powerlifting WOD – Week 2/3, Day 3/3

deadlifts 90/3+

db chest press 5×12
db row 5×12
reverse hyper 5×12

Kettlebell WOD

A) Rack pull deadlifts 10×2 @ 85-90%

B) 50-40-30-20-10 reps ft:
goblet squats
kb swings

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4th of July 2017

The June 2017 Foundations Graduates!

CrossFit WOD for Tuesday 7/4

9am

Regionals NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg

Time cap is 20 minutes. Test the original version of NATE this Friday.

Post time/rounds to whiteboard.

10am

DT

5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg

Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.

Post time to whiteboard.

11am

MURPH

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.

Post time to whiteboard.

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Memorial Day MURPH

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

READ: About Lt. Michael P. Murphy

CrossFit WOD for Memorial Day Monday 5/29

“MURPH”

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have access to a 20# vest/pack/ruck, wear it!

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