Author Archive

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Wednesday 09.17.14

“Kelly” 5 RFT: 400m Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14

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Tuesday 09.16.14

A. 20 Minutes: Work Up to a HEAVY 3 Rep Push Press   B. E2MOM for 12 Minutes: 5 Push Presses @ 75% of Part A 10 KB Swings 30-60 Seconds Plank Hold   C. Flight Simulator “Kinda” 5-10-20-30-40-50-40-30-20-10-5 DU’s

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Monday 09.15.14

A. 5 Sets of: 5-8 Sumo Deadlifts *Rest as needed B/W Sets   B. 3 Sets of: 12-15 DB RDL’s 10-15 Elevated Hips Raises *60 Seconds Rest   C. 3 Sets of: 10 per Lateral Band Steps 20-30 Ab Mat Sit Ups *No Rest   D. Partner Slam Ball Partners alternate every 30 seconds for […]

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Saturday 09.13.14

A. 30 Minutes: Work up to a HEAVY Front Squat   B. E2MOM for 10 Minutes: 5 Front Squats @ 75% of Part A 5 Box Jumps   C. 4 Sets: Not for Time Med Ball Twist Hypertensions   To all CrossFit, BJJ, and Muay Thai members, We are in dire need of some volunteers […]

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Friday 09.12.14

A. 30 Minutes: Snatch Work   B. 5 Sets of: 10 CG Bench Presses 10 DB Curls *60 Seconds Rest   C. Tabata Side Planks (Alt. sides each round)   To all CrossFit, BJJ, and Muay Thai members, We are in dire need of some volunteers for this weekend’s East End Fitness Festival! It’s on […]

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Thursday 09.11.14

“The Don“ For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders   U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned […]

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Wednesday 09.10.14

A. 3 Sets of: 5, 4, 3, 2, 1 Deadlift (30 Seconds Rest B/W Clusters) *3 Minutes B/W Sets   B. 10 Minute AMRAP: 100M Row 5 Burpees, 10 Burpees, 15 Burpees,…. or 2 Burpees, 4 Burpees, 6 Burpees….   To all CrossFit, BJJ, and Muay Thai members, We are in dire need of some […]

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Tuesday 09.09.14

A. 5 Sets of: 8-10 Half Kneel DB Shoulder Press 1 Minute Plank/Boat Hold/Hollow Rock Hold *90 Seconds Rest   B. 4 Sets of: 8 BB Push Press 10-15 Band Pulls 10 DB Good Mornings *60 Seconds Rest   C. 4 Minute AMRAP: 8 KB Swings 1.5/1 pood 4 Box Jump Overs 24/20 *1 Minute […]

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09.08.14

A. 20 Minutes: Work up to a HEAVY 3 Rep Back Squat   B. 4 Sets of: 5 Back Squats @ 75% of Part A *60 Seconds Rest B/W Sets   C. 7 Minute Ladder (1,1 2,2 3,3…) Wall Balls MU’s, C2B Pull Ups, Pull Ups

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