Archive for: May, 2016

#560 Tuesday 5.31.2016

karl

A. 3 RFT

500M Row

400M Run

3 Minutes Rest after each round

B. 50-35-20

Thrusters @ 45/35

Sit Ups

#559 Monday 5.30.2016

 

pkwarlock

We’ll be completing the Memorial Day “Murph” at Poughkeepsie CrossFit. See you at 9 am!

“Murph”

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

#558 Sunday 5.29.2016

We’re closed! See you tomorrow for Murph at Poughkeepsie CrossFit. Today you can go to regionals in Albany or do something active outside of the gym.

 

#557 Saturday 5.28.2016

molly copy

 

Today we’re meeting at the Unionvale Middle School track at 10 am for class. We’ll be doing a track workout and working on pacing.

#556 Friday 5.27.2016

nicole

A. 1 RM Sled Pull

1 RM OH Yoke Carry

 

B. 7 RFT

20 KBS @ 53/35

200M Run

1 Minute Rest

#555 Thursday 5.26.2016

erik copy

A. 3 Power Snatches EMOM x 10

 

B. 17 Minute AMRAP

60 Wallball @ 20/14

60 Deadlifts @ 275/185

60 HSPU

60 Burpees

#554 Wednesday 5.25.2016

shannon copy

A. Hatch Week 8 Day 2

Back Squat

2×5 @ 65%

3×5 @ 70%

Front Squat

4×5 @ 60%

 

B. 4 Rounds

30 V Ups

400M Run

15 Push Press @ 155/105

 

*Bonus – 120 Push Ups with a weighted vest

 

#553 Tuesday 5.24.2016

kara

 

A. 5 TnG Clean and Jerk EMOM x 15

 

B. 10 Minute AMRAP

36 Double Unders

18 Burpees

9 OHS @ 95/65

#552 Monday 5.23.2016

ericy copy

A. Hatch Squat Week 8 Day 1

Back squat

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

Front squat

1×5 @ 60%

1×5 @ 65%

1×5 @ 65%

1×5 @ 65%

 

B. 15 Minute EMOM

  1. 5 T2B with 14/10 lb. med ball
  2. 7 Deadlifts @ 315/205
  3. 10 Pistols

 

*Bonus: 180 Push Ups with Weighted Vest for time

#551 Sunday 5.22.2016

Sunday

0-10 Minutes:

1 Mile Run + Max Clean and Jerk @ 135/95

 

10-13 Minutes: rest

 

13-20 Minutes:

1200M Run + Max Snatches @ 115/75

 

20-23 Minutes: rest

 

23-28 Minutes:

800 M Run + Max Thrusters @ 95/65

 

28-31 Minutes: rest

 

31-35 Minutes:

400M Run + Bear Complex (total weight moved in remaining time)

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