CrossFit9 – CrossFit WOD Strength Back Squat (6 x 2 @ tempo 3.1.X.1) Metcon Metcon (Time) 5 rounds for time 10 Kettlebell Swings 10 Wall Balls 10 Front Rack Lunges (5/5)TC: 12 Mins Score: Time L1: 45/35; B/P; 10/8 L2: 95/65; G/Y; 20/14 L3: 135/95; R/G; 20/14 Extra Accessory Post chain (Checkmark) Weighted Glute Bridge… Read more »
CrossFit WOD – Tue, May 30
CrossFit9 – CrossFit WOD Weightlifting Metcon (Checkmark) 12 Minute EMOM 5 Deadlifts 5 Hang Cleans 5 Shoulder to OverheadGoal is to get some light-ish barbell work after Murph. Focus on quality of movement over speed and intensity L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 20 D-Ball… Read more »
CrossFit WOD – Mon, May 29
CrossFit9 – CrossFit WOD Memorial Day Murph 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… Read more »
CrossFit WOD – Sat, May 27
Announcements Memorial Day “Murph” Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels. 8:00 AM – Doors open, check-in begins 8:30 AM – Program begins 10:00 AM – Time cap Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from… Read more »
CrossFit WOD – Fri, May 26
Announcements Memorial Day “Murph” Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels. 8:00 AM – Doors open, check-in begins 8:30 AM – Program begins 10:00 AM – Time cap Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from… Read more »
CrossFit WOD – Thu, May 25
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Wed, May 24
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Tue, May 23
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Mon, May 22
Announcements Memorial Day “Murph” Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial… Read more »
CrossFit WOD – Sat, May 20
CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Teams of Two, For Time: Buy In : 1 Mile Run (together) 20 rounds: 8 Sumo Deadlift High Pull 8 Lateral Burpee Over Bar (alternate partner every round) Cash Out: 1 Mile Run (together)TC: 35minutes L1:45/35; 800m run L2:95/65 L3:115/85