by abegayleisip | May 29, 2022 | Uncategorized
Memorial Day MurphMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,...
by abegayleisip | May 27, 2022 | Uncategorized
14Notes*****Monday is Murph and if you plan on participating it would be wise to scale some today. Metcon (Time)Rusty Cage 1000m Row 20 Handstand Push-ups 100’ Double Kettlebell Front Rack Lunge (2×53/35) 1000m Row 100’ Double Kettlebell Front Rack...
by abegayleisip | May 26, 2022 | Uncategorized
13Snatch Balance (2 Snatch Balance x 5 sets (light/moderate))* Complete 1 set every minute for 5 minutes *Metcon (Time)I Walk The Line 50 Double-Unders 50 Sit-Ups 10 Power Clean (185/125) 40 Double-Unders 40 Sit-Ups 8 Power Clean (185/125) 30 Double-Unders 30 Sit-Ups...
by abegayleisip | May 25, 2022 | Uncategorized
12Split Jerk (2 Split Jerks x 5 sets (light/moderate))* Complete 1 set every minute for 5 minutes *Metcon (Time)A Boy Named Sue 3 rounds 21 Right Arm DB Shoulder to Overhead (35/25) Rx+ (50/35) 21 Ring Rows (Rx+ Inverted Ring Rows) 21 Left Arm DB Shoulder to Overhead...
by abegayleisip | May 24, 2022 | Uncategorized
11Squat Clean (1 Squat Clean x 10 sets @75% of 1RM Clean)* Complete 1 set every minute for 10 minutes *Metcon (AMRAP – Rounds and Reps)16:00 Amrap 18/14 Calorie Row (or 200m run) 18 Wall Balls (20/14) -rest 30 seconds after each round- TARGET SCORE Target...
by abegayleisip | May 23, 2022 | Uncategorized
10Squat Snatch (1 Squat Snatch x 10 sets @75% of 1RM Snatch)* Complete 1 set every minute for 10 minutes *Metcon (Time)Ring of Fire 21-15-9 Deadlifts (225/155)Rx+ (275/185) Box Jumps (24/20) Rx+ (30/24)TARGET SCORE Target time: 6-8 minutes Time cap: 12 minutes...
