Archive for: May, 2016

#560 Tuesday 5.31.2016

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

  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

  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

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

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

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

  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

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 5 T2B with 14/10 lb. med ball 7 Deadlifts @ 315/205 10 Pistols   *Bonus:…

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#551 Sunday 5.22.2016

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…

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