CrossFit Base

Saturday – 17/4/2019 “Murph”

For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan [...]

Sunday rest day

Enjoy the coolness of an air-conditioner or get amongst it and head out for an early ride or run.

Barbara with the runs

Who would have thought a rope bridge could be this much fun.

AMRAP in 30min (As Many Rounds As Possible)
400m Run
20 pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Option
Mini Barabara with the runs
400m run
10 pull-ups
15 push ups
20 sit ups
25 squats

Wednesday rest day

Pick something and practice that skill, keep it light and get it perfect!
The 9 week challenge starts next week, i hope your all rearing to go!
See challenge page for more details.

Interval countdwon

Intervals – work:rest
40:20
30:30
20:40
10:50
Max efforts on all exercises, final number of reps=final score.
stay on same station until all 4 intervals are completed -1 minute rest before moving to next station.
Wall ball (4/6kg)
Row (cals)
Sumo deadlift High Pulls
Ring push ups
KB Thrusters (20/16kg)
Dead lifts
Sumo deadlift high pull

DB Circuit and Gambetta

Awesome session this morning guys… there may be a couple of shattered bodies roaming around today, with the thought of driving home or even scratching an ear was an effort. Great work, A++
DB Circuit
4 rounds
8 x Curl and press
8 x Hang power clean and press
8 x Up right row
8 x Sumo deadlift High pull
8 x [...]

Strength + Row-pull-push-press

5 x 5 Deadlifts
5 x 5 Front squats
3 Rounds for Time
200m Row
5 Pull-ups
10 Push-press (40/25kgs)
15 Push-ups
10 Push-presss (40/25kgs)
5 Pull-ups

Shovel this

If you haven’t already, check out “virtual shoveling” it’s a pretty inventive yet functional movement! [wmv] [mov]
From HQ
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

Rest day

What is one of your weaknesses? Take the time to practice and it and turn it into a strength. I will be working on some Kettle bell movements i think.

Strength

3 x 8-12 Front squat
3 x 8-12 Push Press
3 x max Ring dips
3 x max Pull ups
Followed by
3 rounds for time
200m row
20 x Wall ball