05302016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

5 Rounds

250 Meter Row/1 Lap Run

10 Movements of you choice

7×5 Squat Clean & Front Squats (Weight)

Squat Clean + Front Squat (7×5)

Every 1:45 Complete a set

(SC+FS)

1+4

1+4

2+3

2+3

3+2

4+1

5+0

*Squats Cleans are NOT touch and go*
67.5% + 5lbs

Metcon (Time)

50 DU’s

20 Thrusters (95/65)

50 DU’s

20 Pull Ups

50 DU’s

20 Thrusters (95/65)

50 DU’s

20 Pull Ups

(time cap 20 mins)

Posted in Workouts

06282016

Our Town CrossFit – CrossFit

Open Gym
Work on something.
PR something.
Or do this …..

Murph (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, 2005.
To learn more about Murph click here

Posted in Workouts

05272016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

500 Meter Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Build to your working weight for the squat cleans & front squats.

We will begin the lifting cycle on the 25 minute mark.

6×6 Squat Clean & Front Squats (Weight)

Squat Clean + Front Squat (6×6)

Every 2 mins Complete a set

(Squat Clean+Front Squats)

1+5

2+4

3+3

4+2

5+1

6+0

*Squat Cleans are NOT touch and go*
+5 lbs to previous 6×6

Metcon (No Measure)

7 Min Alternating Partners

5 Overhead Squats (115/75)

Rest 3 Minutes

7 Min Alternating Partners

5 Clean & Jerks (135/95)
Partner with someone that will lift the same weight – each team will use 1 bar

Posted in Workouts

05262016

Our Town CrossFit – CrossFit

12:00 pm – Open Gym

At Home Workout – Map your route
Run 5km
Post Your Time

Warm-up

Open Gym Warm Up

Mobility & Stretching

5k Run (Time)

Max Effort 5k Run

Posted in Workouts

05252016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

Mobility & Stretching

20 Minutes

Metcon (Time)

Waterfall Style Chipper

10 DBall (150/100)

20 Calorie Assault Bike

30 Toes to Bar

40 GHD’s

50 Wallballs (20/14)

60 Burpees

70 Calorie Row

Posted in Workouts

05242016

Our Town CrossFit – CrossFit

Open Gym

Start the shortened week off right and get at it…

Warm-up (No Measure)

Open Gym Warm Up

10×3 Squat Clean & Front Squats (Weight)

Squat Clean + Front Squat (10×3)

Every 1:15 Complete a set

(SC+FS)

1+2 x 4

2+1 x 3

3+0 x 3

*Squat Cleans are NOT touch and go*
10×3 @ 76% (1RM SC)

Metcon (Time)

30 HSPU’s

20 Muscle Ups

Rest 5 Minutes

50 Ring Dips (high rings)

50 Pull Ups

Posted in Workouts

05212016

Our Town CrossFit – CrossFit

Open Gym
Have Fun

()

Posted in Workouts

05202016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

5 Rounds

100 Meter Row

15 Squats

5 Rounds

100 Meter Row

5 Squat Cleans (45/35)

Continue to warm up to working weight

20 minutes

Metcon (Weight)

Squat Clean + Front Squat (8×4 @ 72% (1RM SC))

Every 1:30 Complete a set

(SC+FS)

1+3

1+3

2+2

2+2

3+1

3+1

4+0

4+0

*Squat Cleans are NOT touch and go*

Metcon (Time)

2016 Regional Workout 5

3 rounds (with a partner)

400 Meter Run

40 GHD sit ups/abmat sit ups

7 deadlift (405/315)

*Partner 1 runs 200 Meters

*Partner 2 runs 200 Meters.

*Divide the ghd’s/sit ups 20-20

*Alternate the deadlift

*Deadlift shouldn’t be over 85% of max.

18 minute Time Cap

Posted in Workouts

0519016

Our Town CrossFit – CrossFit

OPEN GYM
Lift heavy, work on a goat, complete a missed WOD….

Or do this:

Mobility

Metcon (Time)

50-40-30-20-10

Wall Ball (20/14)

Double Unders

Posted in Workouts

05182016

Our Town CrossFit – CrossFit

Warm Up – 12 Minutes Athlete’s Choice
Strength – Squat Clean & Front Squat
Metcon – Overhead Squats for Time

Metcon (Weight)

Squat Clean + Front Squat (7×5 @67.5% (1RM SC))

Every 1:45 Complete a set

(SC+FS)

1+4

1+4

2+3

2+3

3+2

4+1

5+0

*Squats Cleans are NOT touch and go*

Metcon (Time)

21-18-15-12-9-6-3:

Unbroken Overhead Squats (95/65)
Each set of the OHS’s must be unbroken – rest appropriately between sets.

Choose an appropriate weight that allows you to reach proper depth and maintain great form.

We are looking for quality over weight.

Posted in Workouts
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