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June 2017

May 2017

060117

Thursday, June 1st, 2017  

Conditioning:

AMRAP in 25 minutes

Row 300m
10 Hang "Clusters" (Hang Squat Clean right into a Thruster, back to hang position and repeat) (75, 55)
10 Burpees
10 Power Snatch (75, 55)

*Athletes may have to start in a different place in the "round" depending on rower availability.  Row is 3 reps.

Mobilize

WillWallBall
Will and the toss.

QUOTE: "The successful warrior is the average man with laser-like focus." - Bruce Lee


053117

Wednesday, May 31st, 2017

Barbell:

Snatch Practice - Every minute on the minute for 10 minutes, complete a 3 position snatch - 1 from the high hang, 1 from below knee, 1 from the floor - with medium weight.

Snatch High Pulls - complete 3 x 3, medium-heavy for quality.

Conditioning:

4 Rounds for time

15 1-arm OH Walking Lunges, switching arms every round (35, 20)
15 Toes to Bar
10 Ring Rows (feet elevated on box 24, 20)

JandLCandJ
Clean and Jerks and girls.

QUOTE:"Things do not happen, things are made to happen." - John F. Kennedy


053017

Tuesday, May 30th, 2017

Skill:

Hand Stand Shoulder Touches - Complete 3 sets of up to 30 alternating shoulder touches.  If you can't touch your shoulder, modify by just lifting your hand off the floor, or even just shifting your weight.

Conditioning:

Every 3 minutes for 15 minutes

Run 200m
15 Wall Ball Shots (20, 14)
10 KB Swings (55, 35)

Mobilize

Murph2017
Murph 2017.

QUOTE:"There are no strangers here; only friends you haven't yet met." - William Butler Yeats


052917

Monday, May 29th, 2017

Please join us for Murph this morning.  Doors open at 8:30, workout starts at 9.  There are no other classes scheduled today.  And remember, in conjunction with today's WOD, we are raising money for the Green Beret Foundation.  Please help us meet our gym goal of $1,000.  All donations can be made online.  Thank you for helping provide support and resources to the Green Beret Community and their families.

"Murph"

For time:

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Reps for pull ups, push ups, and squats can be partitioned out any way.

Michael_P._Murphy_portrait

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.


052617

Friday, May 26th, 2017

Barbell:

Deadlift - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Conditioning:

In teams of 2, partners work to complete 7 rounds EACH of 5 Man Makers (55, 35).  Each Man Maker is down to the floor, Push Up, Left Row, Push Up, Right Row, Clean, Overhead.  This is for time.

Mobilize

NickJulia2
Happy Wedding Day to these two lovebirds! 

QUOTE:"A good woman is hard to find, and worth more than diamonds. Her husband trusts her without reserve, and never has reason to regret it." - Proverbs 31:10 (The Message)


052517

Thursday, May 25th, 2017

Conditioning:

4 Rounds for time

Row 500m
20 Box Jumps (24, 20)
15 GHD Sit Ups (sub 25 Ab Mat Sit Ups)
20 Overhead Squats (95, 65)

Mobilize
TwoGuys
Men on a mission.

QUOTE:"It is not the ship so much as the skillful sailing that assures a prosperous voyage." - George William Curtis


052417

Wednesday, May 24th, 2017 

Strength:

Strict Pull Ups - 4 x max effort.  Scale as needed.

Skill:

Hollow/Arch and Toes to Bar drills.

Conditioning:

3 Rounds for time

20 Alternating DB Snatch (55, 35)
15 Burpees
20 V-Ups

SarahB
Sarah B. in the house.

QUOTE: "If you want a place in the sun, be willing to expect some blisters."  - Rob Hatten


052317

Tuesday, May 23rd, 2017

Barbell:

Press - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Skill: Take 10 minutes to practice handstands - holds, against the wall, freestanding, with/without a partner - whatever you need to work on.

Conditioning:

4 Rounds for time

50 Double Unders
20 Kettlebell Swings (55, 35)
20 Ring Dips

 

A post shared by CrossFit Gymnastics (@cfgymnastics) on

QUOTE:"The finest steel has to go through the hottest fire." - Richard M. Nixon


052217

Monday, May 22nd, 2017

Barbell:

Front Squat - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Conditioning:

For time - 20 minute cap

10 Rounds:
8 Reverse Lunges (135, 95)*
*At the end of every round, complete 3 Thrusters

Exit Strategy:

AMRAP in 3 minutes - max transition push ups - your coach will explain.

LisaDeadlift

QUOTE:"Hard work beats talent every time." - Darryl Christian


051917

Friday, May 19th, 2017

Barbell:

Press - Use the weight from your 4TH SET last week as your 3 RM.  Warm up, then complete 6 at 50%, 3 @ 75%, max reps at 100%, and max reps at an adjusted weight using our scale at the box.

Strength:

1-Arm KB Press - complete 3 x 8-12, AHAP, on each arm, of course.

Conditioning:

AMRAP in 10 minutes

"Bear Complex"

Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rx'd = 115, 75

Even reps only.  No partial reps count towards your score.  The bar may be dropped ONLY between reps.
HeadsDown

QUOTE:"All mankind is divided into three classes: those that are immovable, those that are movable, and those that move." - Benjamin Franklin