131129 Friday November 29th


Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

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, but start and finish with a mile run.





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131127 Wednesday November 27th


**Note – Friday we will be doing ‘Murph’ so don’t be afraid to stuff your pie hole on Thursday with as much turkey and sweet potatoes as you can stand :)


A)  5 Sets of ‘Bear Complex’

*One bear complex set consists of the following complex done for 7 repetitions.  Power Clean + Front Squat + Push Press + Back Squat + Push Press.  These are touch and go and you can not set the bar down at all during all 7 reps.  Start with a weight you know you can handle and increase weight on each set.


B) 10 Rounds For time:

15 – Double Unders
15 – Sit Ups

*Note – If you can not do double unders you will not be allowed to do single unders :(  The only sub for Double Unders in this workout will be Jumping Lunges :)  Then on Thursday, whenever you walk up stairs you will remember this workout and you will realize how important it is to learn how to do double unders.  It is a skill most of you should have mastered by now.  And those of you who have mastered the skill can give thanks that you have taken the time to make yourself more awesomer.  Of course, if your just a clumsy clutz and you simply suck at anything that requires coordination…… then my heart goes out to you…  but your gonna have to suck it up and do the lunges anyway.

Happy Thanksgiving everyone!  I am thankful for all of you.









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131126 Tuesday November 26th


A) Three Sets of:

5 – Close Grip Bench Press
Rest 30 Seconds
5 – Weighted Pull Ups
Rest 2 Minutes

*Warm up both exercises before starting your work sets.  Work sets should be done with the same weight ‘across’ all sets and should be heavy but unbroken.


B) 8 Rounds (each for time):

10 – Hand Release Push Ups
6 – Burpee Box Jump Overs
12 – Kettlebell Swings (53/35)
Rest exactly 1 minute between rounds

*each round should be done as fast as humanly possible!







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131125 Monday November 25th


A) Five sets of:

Power Clean x 1
Front Squat x 5

*Build in weight over the course of the 5 sets
*Work on perfecting form with little to no movement in foot position from the landing of the power clean to the front squats.


B) 3 Rounds for time:

30 – Wall Balls (20/14)
20 – Toes To Bar





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131123 Saturday November 23rd


For Time:

30 – Wall Ball (20/14)
20 – Kettlebell Sumo Deadlift High Pulls (Heavy)
10 – Kettlebell Swings (Russian – Heavy)
Run 1 Mile
10 – Kettlebell Swings (Russian – Heavy)
20 – Kettlebell Sumo Deadlift High Pulls (Heavy)
30 – Wall Ball (20/14)



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131122 Friday November 22nd


A) Bottom to Bottom Tabata Squats

B) Immediately following the tabata squats run 800 meters for time.

Rest 5 -10 minutes

C) Death By Power Clean (135/95)

1 Power Clean the first minute
2 Power Cleans the second minute
3 Power Cleans the third minute……..
Continue on as long as you can complete the required number of power cleans in each minute.

When you fail you will do sit ups instead of power cleans for the remaining minutes until 20 minutes is up



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131121 Thursday November 21st



“CrossFit Total”

Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

After a thorough warm up take 3 attempts at a one rep max at each one of the exercises in the order listed.  There is no time limit for this workout and you can rest as long as you need between attempts and exercises.

All back squats must go below parallel to be counted. (Hip crease below knee).  If you can’t squat below parallel with good form, then you have no business attempting a 1 rep max so you should be working on your depth and form.

Shoulder press is a strict press with no knee bend bar starting at the top of the chest (making contact) and finishing in a full locked out position above the center of your feet. (not in the frontal plane)

Deadlift maxes should only be attempted if you have been working out with us for at least 3 months and have been through at least 3 strength cycles.  If not this is just another 5X5 deadlift workout.




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131120 Wednesday November 20th


A) 2000 Meter Row For Time


B) For Time:

10 – Box Jumps
1 – Hand Release Push Up
9 – Box Jumps
2 – Hand Release Push Up
8 – Box Jumps
3 – Hand Release Push Up
7 – Box Jumps
4 – Hand Release Push Up
6 – Box Jumps
5 – Hand Release Push Up
5 – Box Jumps
6 – Hand Release Push Up
4 – Box Jumps
7 – Hand Release Push Up
3 – Box Jumps
8 – Hand Release Push Up
2 – Box Jumps
9 – Hand Release Push Up
1 – Box Jumps
10 – Hand Release Push Up

* Box Jumps should be 24″ for men 20″ for women




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131119 Tuesday November 19th

Happy Birthday Toniann!!!



17 Minute AMRAP:

This workout is done with a “Superfriend” Partner.

5 – Partner Deadlifts (@ strongest partners 1RM)
20 – Pull Ups (sets of 5 each)
50 Meter Buddy Carry (25 Meters Each)


*Partner deadlifts are done with both partners holding the bar at the same time:

Buddy carry’s are done … well by carrying your buddy!


Good luck to all, this should be fun.  Pick your partner wisely!




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131118 Monday November 17th


Quote of the day:

Be a performance whore.  Your only mark for progress should be performance and success.  Don’t get caught up in dogma, realize all that matters is performance.  Don’t get married to one philosophy or stuck in one circle.  Look to expand your training arsenal and realize your only master is getting better.”        

~John Wellbourn 




70 – Burpees
60 – Sit Ups (Anchored)
50 – Kettlebell Swings (53/35)
40 – Pull Ups
30 – Handstand Push Ups
20 – Wall Balls (20/14)
10 – Pistols (5 each leg alternating)

*Substitute for Handstand push ups is hand release push ups
*Substitute for Pistols is single leg side step ups on a 20″ Box (5 each leg)



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