Good Friday Schedule - 5 AM and 3:30 PM Only

Saturday May 3rd from 3-6 pm.  Jumpropeology Clinic at CrossFit Timoro

Register Here!

 

MEMORIAL DAY - THE MURPH CHALLENGE!

Get signed up today @ http://themurphchallenge.com/


Chipper

For time:
Row 750m
50 Plate Facing Burpees
40 Pull-ups
30 Hand Release Push-ups
20 Box Step Ups (ea.) (24/20)
10 Hand Stand Push-ups
5 Muscle Ups

PPress/AbMat

Skill Work:
Push Press - Dip, Drive

For time:
75 Push Press (95/65)
EMOTM 20 AbMat Sit-ups

Start with AbMat Sit-ups.  These are push press, not push jerk.

FS/DU

3-3-3 Front Squats up to (250/175), complete 15 double unders after each set.

5 rounds for time of:
10 Front Squats (135/95)
30 Double Unders


Helen

"Helen"
3 rounds for time of:
Run 400m
21 Kettlebell Swings (55/35)
12 Pull-ups

Compare to Thursday, June 6 2013.

"Spring Fever"

Spring is here and it is time to plant some seeds.  See you in class!

StrictPull-up/BS/BoxJump/AltKBSn

3 rounds for time of:

10 Strict Pull-ups
15 Back Squats (225/155)
20 Box Jumps (24/20)
25 Alternating Kettlebell Snatches (55/35)

HangPCln/HRPush-up

21-15-9
Hang Power Clean (135/95)
Hand Release Push-ups

Wallball/SDLHP

For time:
50-40-30-20-10 rep rounds of:
Wallballs (20/14)
SDLHP (75/55)

Burpee/C2B

5 rounds for time of:
12 Burpees
12 Chest to Bar Pull-ups

ShuttleRun/BoxJump/KBSwing

3 rounds for time of:
10 laps of shuttle run
20 Box Jumps (30/24)
30 KB Swings (70/55)

Page 1 of 115

Start
Prev
1

CrossFitFaith.Logo2

Operation Phoenix Widget

CrossFit Gymnastics

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites