05.05.18

Saturday, May 5, 2018 30 Minute AMRAP: 400 Meter Run 25 Squats 400 Meter Run 15 Clapping Push-ups Another great Murph training day! Settle into a pace early on and stay consistent throughout the 30 minutes. Have a great weekend!

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05.04.18

Friday, May 4, 2018 “Lynne” 5 Rounds for max reps: Body-weight Bench Press Pull-ups Another great CrossFit benchmark! This one is a little different, in that it is not done for time. You will start each round with a max set of bench...

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05.02.18

Wednesday, May 2, 2018 30-20-10 for time: Dumbbell Thruster (35,25)(25,20)(20,15) Toes to Bar This one is designed to be fast. Pick a weight that you won’t need to break much on. We can modify the toes to bar to knee raises all the way to...

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05.01.18

Tuesday, May 1, 2018 “Elizabeth” 21-15-9 for time: Power Clean (135,95)(115,80)(95,65)(55,35) Ring Dip Welcome to May! Today’s workout is a CrossFit benchmark. It can be done as a squat clean or power clean. Today we will be...

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04.30.18

Monday, April 30, 2018 Thruster: 3-3-3-3-3 Going heavy with the thruster is a great way to start a new week. These will start from the racks. Build up to the most weight you can thruster 3 times. Make sure to get a big, powerful drive up...

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04.28.18

Saturday, April 28, 2018 “Manion” 7 Rounds for time: (We will be doing a partner version) 400 Meter Run 29 Back Squats (135,95) First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion...

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