Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions Y’s, I’s, T’s, W’s Pushups 20:00-35:00 Floor Press (5-5-5-5-5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up 0-5:00 Briefing 5:00-25:00 5 AMRAP 6 Situps 6 Scap Pullups 6 MB Front Squats 6 MB Presses 12 Singles Pullup Progression Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-50:00 20 AMRAP 5 Pullups 15 Wall Balls 30 Double Unders 50:00-60:00 Cool Down and Clean up
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Warm-up 0-5:00 Briefing 5:00-20:00 Pigeon Stretch Grasshopper Lunge to Reach 5 Point Squat Good Mornings Quarter Squat Half Squat Full Squat 20:00-35:00 Back Squat (5-5-5-5-5) *Building every set *Increase from last week Metcon (AMRAP – Reps) 35:00-45:00 KBS Demo Hanging Shoulder Shrugs Press Down Kipping Swings Half Pull Ups Pull Ups 45:00-55:00 7 AMRAP 3-6-9-12-15…...
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Warm-up 0-5:00 Briefing 5:00-20:00 PVC Shoulder Stretch x30s Each Side Barbell Shoulder Rotations x20 Upright Row x10 Upright Row to Front Rack x10 High Hang Clean Low Hang Clean Clean from Ground Demo Complex (Above knee, below knee, ground) 20:00-35:00 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Metcon (AMRAP – Reps)...
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
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Metcon (Time) Partner WOD 100 Push Presses 75/45 100 Russian KB Swings 53/35 100 Pullups 100 Cal Row Only one athlete working at a time
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Warm-up Upright row Dip/Drive/High Pull Low Hang Clean Pull Clean Pull High Hang Muscle Clean Hang Muscle Clean Muscle Clean High Hang Clean Low Hang Clean Squat Clean Clean Pull (3×2) *Across *Focus on hip extension Clean Pull + Clean (6×2+2) *Across Metcon (AMRAP – Rounds and Reps) 7 AMRAP 3 Hang Power Cleans 135/95...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner 5 Pullups 10 Pushups 15 Squats Partner A will go through as many rounds of Cindy while Partner B runs 400m then switch Score is total rounds and reps of Cindy
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Workout of the Day


  • CrossFit WOD 7/10/20




    I’s Y’s T’s


    Turkish Get Up Review

    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds


    1 mile run

    15 Squats every minute

    start with squats


    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20




    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)

    MB Front Squat

    MB Press

    Clean Technique


    50 Wall Balls

    25 Power Cleans

    50 Wall Balls


    Cool Down and Clean Up