“Are you Preparing for a New Year’s Resolution or Are you Waiting for a New Year’s Resolution…. Totally different things. Strength: Deadlift, 80%, 3 reps every 30 seconds for 6 rounds The Grind: 15RFT RX 5 KBS (70/50) 3 HSPU (3″ Deficit) 1 Deadlift (275/225) Scaled 5 RFT 15 KBS 9 HSPU 5 Deadlifts (75%) […]
“Every time you are not practicing, someone else is” Strength: Push Jerk, 4×6, Every 2 Min WOD: 4RFT 30 ABMAT Sit Ups 2 Rope Climbs 20 S2O (115/75) 2 Rope Climbs 10 GTO (45/25 Plate) 2 Rope Climbs 25 min cap Shoutouts: Herly Bday Box News: No Bootcamp June 25th Starting June 24th there will […]
If you choose to run instead of bike or row, take off your sneakers at the door. There will be a big blanket for sneakers. This will keep us nice and clean for everything inside. It may be smart to have outside sneakers and then change into indoor sneakers after the run. The clock will […]
Rower/Bike G2O Handstand Hold/Plank Slam Ball Run Banded Lat Pull Down KBS ABMAT Overhead Plate Carry TRX Row TRX Mountain Climber 30:30 30:20 2x 20:20 2x Shoutouts: Alyssa, Justine 2 year anniversary, Kyle M Bday Box News: No Bootcamp June 25th Schedule/Event News: May 30, 2016: Post Murph BBQ June 3, 2016: Bowling Challenge June 4, […]
“Winners find a way, losers find an excuse” Strength: Floor Press, 4×6, Every 90 Seconds WOD: EMOM Min 1: 20/15 Cal Row Min 2: 15 Hollow Rocks Min 3: 12 Alt DB Snatches (50/40) 7 rounds Shoutouts: Tomorrow: Alyssa, Justine 2 year anniversary, Kyle M Bday Box News: No Bootcamp June 25th Starting June 24th there […]
“You will never be happy wishing for what you don’t have. You will always be happy seeing the value in what you have.” Strength: Back Squat, 6×2, As Fast As Possible @90%, 8 Min Cap Repeat from 2.18.16 Just Move: 7RFT 7 HSPU (3″ Def) 16 Alt Pistols (1 for 1) 10 OHS (115/85) 25 […]
“If we listen to the voice, our lives lose their promise” Strength: Power Clean, 4×4, TNG, Find 4RM, Every 2 min WOD: For Time 400 Meter Run 21 Unbroken Pull Ups 21 Box Jumps (24/20) 400 Meter Run 18 Unbroken Pull Ups 18 Box Jumps 400 Meter Run 15 Unbroken Pull Ups 15 Box Jumps […]
“If what you did in the past still looks big to you then you really haven’t done much in the present.” Strength: Bentover Row, 4×8, Every 75 seconds The Skill Sprint Test: 5-4-3-2-1 Rope Climb Double Unders 1ox (50,40,30,20,10) 6 min cap 2 heats (one heat rests while the other heat goes) Huff and Puff: […]
“It’s better to be prepared for an opportunity that never presents itself rather than unprepared for one that does.” Deload Strength: Front Squats, 5×3, 85%, Every 90 Seconds Time to Grind: 15 Min AMRAP 12 Clusters (115/85) 15 KBS (70/55) 18 HRPU Away from the whiteboard: 4×8 DB Curls Time to Grind implies that you […]
Sprints TRX SJ Dips OHL Push Ups G2O WC Bike Slam Ball Over Shoulder 30:30, 30:20, 30:20, 20:20 Shoutouts: Jake C, Kerri H Bday Box News: No Bootcamp June 25th Schedule/Event News: May 30, 2016: Post Murph BBQ June 3, 2016: Bowling Challenge June 4, 2016: Run to Remember 5k June 11, 2016: CrossFit By […]
“Maybe it’s in the pain and the struggle that we humans grow the most” Mobility Huff and Puff: Ladder – 10-9-8-7-6-5-4-3-2-1 Burpee Broad Jump (Video below) (located in bathroom in middle unit. extras are hung outside the bathroom in the 3rd unit) Slam Ball (50/30) Box Jump (24/20) Wall Balls (20/14) 20 min cap Huff […]
“Failure is not being knocked down, it is staying down.” Strength: Deadlift, 5×5, Find 5RM, Every 2min Cruise Control: 4RFT 400 M Run 24 HRPU 12 Deadlifts (185/155) 3 Rope Climbs 25 min cap Cruise Control: The goal of this WOD is to settle in to a moderate heart rate. Shoutouts:none Box News: No Bootcamp June […]
Murph shirts will be ready in 10 days or so. Please, keep in mind the initial cost was an estimate. The final cost of shirts is $25. Pay directly to me, Thomas P Cascio or coach Rich Cierpial, only. In addition, special thank you to Thomas for putting extra hours in his day to make […]
Murph shirts will be ready in 10 days or so. Please, keep in mind the initial cost was an estimate. The final cost of shirts is $25. Pay directly to me, Thomas P Cascio or coach Rich Cierpial, only. In addition, special thank you to Thomas for putting extra hours in his day to make […]
Murph shirts will be ready in 10 days or so. Please, keep in mind the initial cost was an estimate. The final cost of shirts is $25. Pay directly to me, Thomas P Cascio or coach Rich Cierpial, only. In addition, special thank you to Thomas for putting extra hours in his day to make […]
ABMAT SSJ Leg Raises Goblet Squats Shoot Throughs Wall Sits Mason Twists Sumo Squats Hi Lo Plank Rower V ups Slam Balls 30:30, 30:20, 30:20, 20:20 Shoutouts: Kellie S 3 year anniversary, Wanda Bday Box News: none Schedule/Event News: May 14, 2016: Greek Festival Outing May 30, 2016: Post Murph BBQ June 4, 2016: Run to […]
“The depth of your struggle will determine the height of your success. Strength: Push Press, 4×8, Every 90 seconds (off ground) Focus on strong drive, heels down, strong overhead Goal is to beat last week’s weight see -> here and 2 weeks ago here Go Hard or Go Home: Partner AMRAP- 18 minutes 75/55 Cal Bike (people […]
“Every act of conscious learning requires the willingness to suffer an injury to one’s self-esteem.” Strength: Back Squat, 5×5, Find 5RM, Every 2 min Interval Work: 4 Rounds each for Time 8 Cleans (75%) 16 ABMAT Sit Ups 24 Wall Balls (20/14) 2 min rest 21 min cap Today’s interval work MAY not quite be […]
“If your habits don’t link up with your dreams, then you need to either change your habits or change your dreams.” Strength: Floor Press, 4×8, Every 90 seconds Cruise Control: 25 Min ARMAP 600 Meter Run 14 Floor Presses (135/95) 200 Meter Run 7 HSPU (3″ Deficit) *Challenge yourself 1 Min Accumulated Plank Cruise Control: The […]
“People prefer to complain about the tyrant rather than asking themselves why they obey him” Strength: Hang Snatch, 5×1, Find 1RM, Every 2 min Huff and Puff: For Time 40-30-20 of: Hang Snatch (95/65) Box Jumps (24/20) then Away from the white board 4×8 Barbell Bicep Curl 5×10 Calories Assault Bike Sprint 25 min cap […]
“What you are good at is exactly what is keeping you from becoming great.” Strength Complex: 2 deadlifts + 2 hang cleans + 2 front squats, 5 sets, work up to a heavy complex, Every 2 min Time to Grind: For Time 12-9-6 Deadlifts (225/185) Pull Ups 15-12-9 Front Squats (155/115) T2B 18-15-12 Thrusters (95/65) […]
Leg Raise Slam Ball Rope Slam Rower Plank Jacks WJR G2O Med Ball Sit Up Pass Farmers Carry Mason Twist KB Deadlift 30:30 1x 30:20 2x 20:20 2x Shoutouts: Box News: none Schedule/Event News: May 14, 2016: Greek Festival Outing May 30, 2016: Post Murph BBQ June 4, 2016: Run to Remember 5k June 11, 2016: […]
“For what lies behind you and what lies in front of you means little when compared to what lies within you.” Strength: Push Press, 4×8, Every 90 seconds (off ground) Focus on strong drive, heels down, strong overhead Goal is to beat last week’s weight see -> here Just Move: For Time Ladder 10 Snatches (60%) […]
“All you have to do to change your world is change the way you think about it” Strength: Back Squat, 4×10 @75% Every 2 min Go hard or go home: Partner 10RFT Part A: 5RFT of 100 Double Unders 20 KBS (70/55) 10 Burpees to target Part B: 5RFT of 10 Burpees to target 15 […]
“If you don’t have the time to do it right; when will you have time to do it over” For Fun: Rowling Warm Up Hard NOT Fast: 6RFT of 2 Rope Climbs 4 Deadlifts (80%) 8 HSPU (3″ deficit) 16 HRPU 18 min cap Hard not fast implies that today is the day to really […]
“There is no such thing as bad or good luck. You decide how you view the outcome of every situation” Skill: Understanding how to pace the rower, burpees, BJO, and GTO Mobility: (10 min) Strategic Cruise Control: 18 Min Chipper (AMRAP style) 50 Cal Row 40 Toes to Bar 30 BJO (24/20) 20 Burpees 10 […]
“Discipline is choosing between what you want now and what you want most” Skill: Front Squat, 7×2, EMOM @ 85% *Focus on chest up and knees driving out WOD: Sprint Intervals Part A: 0:00-4:00: 2 Round Sprint of: 15 Hang Power Cleans (95/65) 15 Wall Balls (20/14) 4 min cap to complete the 2 rounds If […]
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