5-30-2018 Wednesday Workout

Warm up: Run 400 meters, Joint Mobility Exercises

WOD: Tabatas!

4 minutes of 20 seconds on, 10 seconds rest for each exercise.

1. Lunges

2. Dumbbell or Kettlebell Snatches

3. V-Ups

4. Running

JFF - 1 Plank for Time

5-28-2018 Memorial Day Murph!

Crossfit athletes around the world are honoring our fallen soldiers each Memorial Day by putting themselves through one of the most grueling Crossfit workouts - "Murph".

The workout was named after Navy Lieutenant Michael Murphy, NY, who died in Afghanistan in 2005 at the age of 29. The workout was originally called "Body Armor" and was one Lt. Murphy's favorite workouts.

WOD: "Murph" - for time

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

We do not have pull up bars, so use the gymnastic rings to do jumping pullups instead.

Great job, everyone!!  Way to go...lots of improvement on those times!