Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

MURPH BBQ

Please join us for our traditional gathering directly after our Murph workout this Monday. We will fire up the grill at CrossFit at 10am. Burgers, Pork loin and hot dogs. Please bring your drink of choice and a chair. If you would like to pitch in bring something to share or there is a small list of things on the whiteboard you can cross off. Friends and family are welcome!

Sign up for a Murph classes 7am 8am 9am 10am

They fill up quick

Partner WOD

20 Round’s For Time:

10 T2B

6 Deadlifts 185/135

10 Box Jump Overs

On the 2:00 x 8 Rounds:
100 Meter Farmer’s Carry
Max Dumbbell Reps

Rounds 1-3-5-7: Dumbbell Goblet Squats
Rounds 2-4-6-8: Dumbbell Push-ups

Dumbbells: 50 / 35 lbs

Score: Total Dumbbell Reps

Goblet squats are with one DB

Muscle endurance …. Goal is to have 1 minute for reps

For Time]:
2 Rounds:
50 DU
5 Power Cleans

2 Rounds:
40 DU
4 Power Cleans

2 Rounds:
30 DU
3 Power Cleans

2 Rounds:
20 DU
2 Power Cleans

2 Rounds:
10 DU
1 Power Clean

Barbell: 165 / 115 lb

Time Cap: 15 Minutes

AEROBIC POWER [VO2 MAX]

2 Rounds

15 Strict Pull-ups

30 KBS 24/16kg

600m Run

RX Kipping Pull-ups

goal is sub 15

2 Rounds

25 Calorie Row

25 Hammer Curls

200m Run

800m Ski Erg

400m Run

1,000m C2Bike

600m Run

800m Row

800m Run

15 Burpee Box Jumps

[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
“X” Power Snatches
Max Calorie Echo Bike

Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches

* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12…

– Score: Total Bike Calories
– Notes: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
– Target Loading: Light-Moderate (45-55%)

POWER SNATCH alternativel
– Reduce Loading/Reps
– Double Dumbbell Hang Power Snatches, 35 / 25 lbs
– Kettlebell Swings, 53 / 35 lb
– Power Cleans, 135 / 95 lb