Month: May 2016

#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.

#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  

#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: […]

#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 […]