Carry on

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.

April Challenge

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Can't Stop Won't Stop

The calm before the storm in austin

Don't forget about the ribbon cutting at the box today at 4:30pm.
Come out, have some snacks, meet other crossfitters and put in a good
word about crossfit with the community.

April Challenge

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Challengers Ready...

Put your game face on when you come to the box today, who is going to be our most improved athlete?

"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups

This is CrossFit, again

Check out Zach Whitt and his muscle up skills, way to go Zach! (Don't hurt your neck watching this video, sorry for the sideways view)

Dec/Jan Challenge testing
L-sits

"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
50 Pullups

This is CrossFit

Dec/Jan Challenge testing
L-sits


"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
50 Pullups

High Society

NY Health Department ad from last month. America needs more in yo face advertising

...Oh and don't drink soda

December/January Challenge

3 rounds for time:
5 TGU right arm
10 push-ups
20m broad jump
5TGU left arm
10 push-ups
20m broad jump

You are what you ate

Nov Re-Challenge Cont'd

He does the filthy fifty every day, in 10 min flat

Filthy Fifty
For time:

50 Box jumps

50 Jumping pull-ups

50 Kettlbell swings, 1 pood

Walking lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall-ball shots, 20 pound ball

50 Burpess

50 Double unders

Yahtzee!

November re-challenge

Press
5-3-3-3-5

Every minute on the minute for 10 min
5 Deadlifts (50-55% 1RM)
10 Push-ups
5 Air Squats

The Morning After

On-Ramp being introduced to burpees

"November challenge"

Back Squat
1-1-1-1-1

4 rounds for time:
7 push-press
100 ft. broad jump

post weight/time to comments