WOD: 5/27/15

1a) Halting Deadlift : 5 x 3  (3 second pause @ knee)
Halting deadlifts can be more tiresome on the midline than expected.  Be sure to prioritize midline stability over load
1b) Hand Handstand Hold: 4 x 1 Minute

20 Double Unders
20 Burpees
20 Double Unders
15 Burpees
20 Double Unders
10 Burpees


1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

You may show up any time between 8 and 11 today.  We’ll be starting heats on the clock every half hour.

If you’re nervous about the workload, we have lots of scaling options for you, like:
Quarter Murph
Half Murph
Partner Murph
30 Minutes of Murph

Come have some fun working out and celebrating freedom with us as we honor those that gave the ultimate sacrifice for our country.  We’ll have open gym from 8:30 AM to 11:30 AM. Show up any time while we’re here.

Compare to last year.

WOD: 5/21/15

1a) Bench Press: 10 – 1 – 8 – 1 – 6 – 1
1b) Weighted Hip Extensions: 3 x 10 (perform sets of w.h.e. after heavy bench singles)


1 Min Handstand Hold, then without rest,
6 Minute AMRAP:
10 Burpee Box Jump Overs
20 KB Swings (53/35)
Then, 1 Minute Rest, then,
1 Minute ME Row for Calories
Then, 1 Minute Rest, then
1 Minute ME KB Goblet Squats (53/35)

Monday is Memorial Day.  We will be doing Memorial Day Murph.  We will have Open Gym from 8:30 AM to 11:00 AM.  Show up any time between then.  We will start groups doing “Murph” every half hour (or whenever you and your friends want to start).  Come over, get warmed up, and have some fun honoring one of America’s great heroes.  We will have scaling options if the difficulty does not match your ability.

WOD: 5/19/15

Back Squat: 1 X 20 – if you hit all of your reps last Tuesday (5/12/15) and you maintained stability, add 10-20 pounds this week.  If you did not reach 20 reps or did not stay stable, use the same weight and improve both reps and quality.

30 Pushups – perfect
10 Cleans (75% of 1RM Clean)
20 Pushups – perfect
5 Cleans
10 Pushups – perfect 

WOD: 5/18/15

10 minutes to work to a heavy BTN Split Jerk

10 Minute AMRAP:
10 Power Snatch (75/55)
200m Run/200m Row/40 Double Unders
*Alternate between run, row, and Double Unders each round

Summer Special: 2 1/2 Months of CrossFit, plus Foundations course for $250.  Special starts June 1 and goes through August 15.  All foundations classes are included.  This is a $424 value.  We’ll be limiting the special to the first 20 that sign up.  Tell your friends to sign up now to get an appointment set for June 1.  (Student rate for Summer Special is $180)

WOD: 5/15/15

1) “Death by Burpee Pull Up”

2) “Death by Wall Ball”

We’ve got an exciting new summer special that will be a available for new members on June 1. If you have any friends that may have missed out on our last special be sure to let them know. We’ll have all the details up by Monday’s post, but for now just know that it will be a one-time opportunity to get a big discount for the summer months – especially for students that are home for summer. 

WOD: 5/14/15

1a) Bench Press: 5 X 5 – Immediately follow each set of bench press with with a set of 5-10 clapping pushups (or regular pushups if needed)


500m Row
40 Squats
30 Situps
20 Pushups – H/R
10 Pull Ups
*Post times. Compare to 8/21/14.

If your previous baseline time is under 5:00, you may opt to do “Double Baseline”

WOD: 5/11/15

1a) 5 x 2 Strict Press + 2 Push Press
1b) 5 x 6-10 Strict Pull Ups
*For strict pull up sets, scale difficulty so that your failure threshold is somewhere between 6 and 10 reps for each set.  For example, if you cannot do at least 6 or more reps, you should add assistance via bands or spotters.  If you can do more than 10 reps you should add weight to the appropriate load to make your failure threshold at 10 or less reps.

14 Minute AMRAP:

Reps of 50-40-30-20-10:
-Shoulder Touches
-KB Swings (53/35)

WOD: 5/8/15

EMOM for 6:00
2 Power Cleans (TNG)
*Start at 70-75% and add load each minute if mechanics are sound.  Pay special attention to midline stability and footwork

1) 5 Minute “Cindy”:
5 Pull Ups
10 Push Ups
15 Air Squats

Then, 1 minute rest, then…
2) 5 Minute AMRAP:
5 Dead Lifts (135/85)
5 Hang Power Cleans (135/85)
5 Burpees

Then, 1 minute rest, then
3) 5 Minute “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats



Back Squat:
1×5 @ 70%
1×5 @ 80%
1×3 @ 85%
2×3 @ 90%


200m Run
50′ Plate OH Walking Lunges (45/35)
25 Toes-2-Bar/V-Ups
200m Run
25 Toes-2-Bar/V-Ups
50′ Plate OH Walking Lunges (45/35)
200m Run

WOD: 5/4/15

1a) 5 X 5 Strict Shoulder Press
1b) 5 X 4 Dead Hang negatives


Masters Qualifier Event 4

21-15-9 reps for time of-

Deadlifts 225/155#
Box jumps 24/20″
Handstand push-ups (Open Standard – Kipping is allowed)