Training Blog

27 May Memorial Murph

CrossFit•584 - CrossFitMurph (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 click here...

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24 May Named WOD

CrossFit•584 - CrossFitWarm-upRun 400M or Row 500M then, Heel Walk/ Toe Walk/ Duck Walk, 25 ft. Calf Raises 3x10 Bar Taps/ Thigh Claps, 25 reps each then, 2 rnds of: BB GM's, 8 reps Muscle Cleans, 8 reps FS, 8 repsBig Brother (AMRAP - Reps)Ascending Ladder in 15 minutes of: -15 Double Unders -Power Clean 185,...

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23 May Partner WOD

CrossFit•584 - CrossFitWarm-upRun 400M or Row 500M then, Hydrant Series, 3 min. then, 2 rnds of: 50 ft. Farmers Carry Banded Shuffles (Monster Walks) Bottoms UP KB Presses, 8 each arm Banded External Rotator Drill, 12 repsMetcon (Time)Teams of 2: 50-40-30-20-10 Synchronized Air Squats 25-20-15-10-5 Synchronized T2B 10-8-6-4-2 Synchronized Thrusters 95#/65#Cool Down and MobilityPigeon Pose, 1 min. each side Dragon...

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