Archive for May, 2015

Tabata Sunday

Sunday, May 31st, 2015

CFM_Kids_05_31_15

Warm up: 

Coaches choice

 

WOD:

2 rounds

4x[20:10] Row for calories

Rest 1 minute

4x[20:10] Max reps GHD sit-ups

Rest 1 minute

4x[20:10] Max reps Double unders

Rest 1 minute

4x[20:10] Max reps wall ball (20#/14#)

Rest 2 minutes

 

Post reps to comments.

 

Skill of the week:

Handstands

Partner “FGB”

Saturday, May 30th, 2015

CFM_Teens_05_30_15

Warm-up:

Team warm-up

 

WOD:

Partner “FGB”

2 minutes at each station

3 Rounds

Wall ball (20/14)

SDHP (75/55)

Box jump (24/20)

Push press (75/55)

Row (calories)

 

One person working at once

Total reps=score

 

Post reps to comments.

 

Skill of the week:

Handstands

Friday’s Program

Friday, May 29th, 2015

Denise_05_29_15

Warm-up:

Junkyard Dog

1 Round Burgner PVC 

2 Rounds Burgner Barbell

 

Skill:

Hand stand walk, shoulder taps or holds

 

WOD:

3x Snatches (135/95)

12x HSPU’s

6x Snatches (135/95)

9x HSPU’s

9x Muscle-ups

9x Snatches (135/95)

6x HSPU’s 

12x Snatches (135/95)

3x HSPU’s 

 

Post time to comments.

 

Skill of the week:

Handstands

Thursday’s Program

Thursday, May 28th, 2015

AU_05_28_15

Warm-up:

Coaches Choice

 

Work capacity:

15 minute EMOM

2x Cleans

Increase weight every minute!

 

WOD:

10-9-8-7-6-5-4-3-2-1 reps

Cleans (185/135)

Wall balls (30/20)

100 meter sprints

 

Post time to comments.

 

Skill of the week:

Handstands

“Jerry”

Wednesday, May 27th, 2015

jerry

 

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

Warm up:

3 Rounds

15x Sit-ups

15x Superman

15x Squats

15x Push-ups

 

WOD:

“Jerry”

For time:

Run 1 mile

Row 2K

Run 1 mile

 

Post time to comments.

 

Skill of the week:

Handstands

Tuesday’s Program

Tuesday, May 26th, 2015

Murph_05_26_15

 

Congratulations to all who participated in “The Murph Challenge!” Great job to all, and thank you!

 

Warm-up:

3 Rounds

100x Singles

25x Squats

5-10x Dips (static or dynamic)

10x Diamond push-ups

 

Skill:

Hand stand walk/hold/shoulder taps on plates

 

WOD:

7 RFT:

200 meter run

10x Pistols (alternate)

5x Burpees

3x Muscle-ups

 

Post time to comments.

 

Skill of the week:

Handstands

“Murph”

Monday, May 25th, 2015

Michael Murphy

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.

 

Warm-up:

Athlete’s choice

 

 WOD:

Murph-WOD-banner

 

 

Post time to comments.

CFM Thanks All Our Veterans!

Monday, May 25th, 2015

Crossfit-Murph-shirt-logo1

Holiday Schedule

Sunday, May 24th, 2015

Tomorrow May 25th (Memorial Day,) will be our annual “Memorial Day Murph.” Warm-up will start at 9:00 am and WOD to follow. After the workout we will be having food and refreshments at the box. There will be no regular classes tomorrow! See you all there!

Sunday’s Program

Saturday, May 23rd, 2015

Warm up:

Coache’s Choice

Skill: Toes to Bar

Work Capacity:

10 min EMOM

odd: 5-10 unbroken toes to bar

even: 3 Deadlift+3 hang cleans+3 front squats (increase load)

Wod:

5 rounds
25x Squats
9x Power clean (135#/95#)
7x Strict pull-ups
Run 400m