WOD / Events – Page 641 – CrossFit Route 7

May

Tuesday, May 31, 2016

May 30, 2016

After the Saturday morning WOD (June 4) lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Push Press
4 x 6 (A)

3 Rounds for Time:
10 T2B
20 Power Snatches 95/65 Fx: 75/55
30 Ft. HS Walk, Fx: 3

0 wall facing Shoulder taps

May

Monday, May 30, 2016

May 29, 2016

In memory 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

May

Sunday, May 29, 2016

May 28, 2016

No Yoga this Sunday!

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Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.

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Deadlift;:
5@75%, 3@85 and 1+ @95%

4 Supersets:
16 Single leg Glute Bridgs (8 each side/ 1 side at a time)
16 Dumbell hammercurl (8 each side/ 1 side at a time)
focus on the eccentric portion 3 sec

May