Friday, May 31, 2019

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.  Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Warm-up with Hang Power Snatches, then

Rx
1 Deadlift (pick load)
7 Toes To Bar
11 Burpees

Rx+ "Marston" 
How many rounds can you do in 20 minutes of:
1 Deadlift (405/273 or pick loads)
10 Toes To Bar 
15 Burpees

Thursday, May 30, 2019

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

For time:
Rx (30 min cap)
50 calorie Row (40 for ladies)
40 Thrusters (45/33)
30 Pull-ups
40 Wall Balls
50 calorie Row

Rx+ "Hildy" (40 min cap):

100 calorie Row (75 for ladies)
75 Thrusters (45/33)
50 Pull-ups
75 Wall Balls 
100 calorie Row (75 for ladies)

Go in teams of 2 for Rx+ if desired. Vest is optional (cap doesn’t change).

Wednesday, May 29, 2019

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

How many rounds can you do in 20 minutes of:
Rx
2 Handstand Push-ups (10’s+ABMAT/ABMAT, first 5 rounds strict)
4 Ring Rows (slow; false grip if possible)
8 Swings (55/35 or pick loads)

Rx+ "Nate"

2 Ring Muscle Ups 
4 Handstand Push-ups (15’s+ABMAT/10’s+ABMAT; first 5 rds strict)
8 Swings (70/53)

Tuesday, May 28, 2019

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Quickly build up to a heavy:
Hang Power Clean & Jerk 1-1-1-1-1…, then

"DT" 

Five rounds for time of:
12 Deadlifts (155/103 or pick loads)
9 Hang Power Cleans (same bar) 
6 Push Jerks (same bar)

Monday, May 27, 2019

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.

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.

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Coaches will help scale as necessary (1/2 of everything, or do it with a partner etc).

Saturday, May 25, 2019

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Warm-up with 700 meter Run or Row, then

Deadlift 2-2-2-2-2..., then

With a continuously running clock do:
1 Thruster (100/63 or pick load) on the 1st minute
2 Thrusters on the 2nd minute 
3 Thrusters on the 3rd minute...

Continue as long as possible. Fraction sets if needed. Sub to Wall Balls if needed (or missed Thursday). Go somewhat easy if doing "Murph" on Monday & don't tank.

Friday, May 24, 2019

After a hard workout

After a hard workout

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Every 60-90 seconds with small increases do:
Hang Clean & Jerk 1-1-1-1-1..., then

How high up the ladder can you go in 8 minutes of;
1 Knees To Elbows 
1 Box Jump (24/20)
2 Knees To Elbows 
2 Box Jumps 
3...3...4...4...5...

For Rx+ do Ring Muscle Ups & jump on 30/24.

Extra: Go for an easy jog for 10-20 mins.

Thursday, May 23, 2019

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Mobility & Double Under Practice, then

How many rounds can you do in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Wall Balls 
20 Double Unders 
Rest 1 minute after each round.

For Rx+ wear a vest. This workout should help decide how to do "Murph": in 5-10-15 format, 4-8-12 or another format.

Extra: Back Squat 2-2-2-2-2... (no belts, not all out)

Wednesday, May 22, 2019

Wall Balls

Wall Balls

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Every 60-90 seconds wtih small increases do:
Hang Power Snatch + Paused Overhead Squat 1-1-1-1..., then

For time:
70 calorie Row (50 for ladies)
70 Sit-ups
70 Lunges (total steps)

For Rx+ do 100 reps of everything.

Extra: Bench Press & 1 arm Rows 10-10-10... (DB or BB Bench)