Monday 190527

CrossFit Rx – CrossFit


On Monday, May 27, the gym will be OPEN only for 2 hours:

7 am: 1st wave of “Murph”

8 am: 2nd wave of “Murph”

There will be a 1 hour time cap & please bring your own vest if you want to wear one.

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

Friday 190524

CrossFit Rx – CrossFit

Back Squat (4×3. E2MOM. 5s Pause Back x1 + Back Squat x2.)

*Heavier than last week.

“Heartbreak Kid” (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest-to-Bar Pull-ups

50 Double-unders


Ring Push-ups 4×8-12

Wednesday 190522

CrossFit Rx – CrossFit

“Armor Building” (2 Rounds for weight)

EMOM 20:

1- Double Kettlebell Front Squat x10 (53’s/35’s)

2- Deadlift x5, Ascending

3- Push Press x3, Ascending

4- Minute Rest


3 rounds:

Accumulate 1:00 in Hollow

30s Copenhagen Plank