150527

Congrats to everyone who survived the past two days of programming :)  

BBG:

4X5 + 1XME Front Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00 between

Conditioning:

5 Muscle-Ups

10 Burpee Box Jumps 30/24″

Run 200m

7 Muscle-Ups

18 Burpee Box Jumps 30/24″

Run 200m

9 Muscle-Ups

24 Burpee Box Jumps 30/24″

Run 200m



150526

 
BBG:

3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

Conditioning:

Tommy Mac

2 Rounds of:

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

150525

Memorial Day (Monday) we will only be holding a 10am class. After class everyone is invited to Coach Nicole’s complex pool for a good old fashioned pool party and BBQ! I will put the address on the board tomorrow morning! 

In good CrossFit tradition, we will be doing “Murph” to honor those who go to the fullest extents to protect our country.  In case you are not familiar with this workout, it is one that most CrossFit gyms around the country choose to perform on this day. 

  
“We do this in memory and honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

If you have seen the recent movie Lone Survivor, you are familiar with Murph’s story. 

Conditioning:

“MURPH”

1 mile run
then
100 pull ups
200 push ups
300 air squats
then
1 mile run

Competitive athletes may choose to wear a 20# weight vest or body armor for the workout.

Partition pull-ups, push-ups, and squats as you see fit.  

150517

Thank you for all the love and support all weekend! I will be back in the gym by the end of the week. Miss you all and can’t wait to be back coaching again :) 

  

Following the pace of The Outlaw Way, we will be deloading this week (or reloading as George always tells us).  This means that we won’t go any heavier than 80% all week. Enjoy!

BBG: 

5X1 Hang Snatch (just above knee) @ 80% – rest as needed

Conditioning: 

7 rounds for time of:

5 Strict HSPU (or kipping if unable to go strict)
10 TTB

150515

Well I am here yall! Now it’s time for me to go to work.  I thought this was a pretty iconic “Sports in Atlanta” picture :)

  

I will be exercising at 1:30 and 4:10 today (Friday). Look for me in Women’s Heat 3, Lane 7!

BBG:

1RM Snatch

Conditioning:

3 rounds, one minute at each station:

Row

OHS 115/75

Med Ball Sit-ups

Double Unders

SDHP 115/75

Box Jump Overs