Saturday 2013.11.30


Work up to a heavy single in complex of one full snatch + one snatch balance. Keep form tight—power snatch may be used but should be followed by deepest overhead squat mobility/form allows.


Death by Wall Ball & Burpees:

  • 1 Burpee the first minute
  • 2 Wall Ball shots the second minute
  • 3 Burpees the third minute
  • 4 Wall Ball shots the fourth minute
  • 5 Burpees the fifth minute
  • 6 Wall Ball shots the sixth minute

…continue until athlete cannot complete given number of repetitions in the minute. Score is rounds+reps. If athlete finishes round 20 they stop and receive a perfect score of 20.

Thursday 2013.11.28

Happy Thanksgiving! We’ll be open for one workout at  9 a.m. If you have friends and family visiting, feel free to bring them to join in the fun with you!

Team “Murph”

Working with a partner, complete:

1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Partners must complete runs together. Pull ups, push ups, and squats can be partitioned in any way, but only one person can work at a time.

About “Murph” from CrossFit Headquarters on 2005.08.18:

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.

Wednesday 2013.11.27

Thanksgiving Schedule:

We will have one class at 9 a.m. on Thursday.

We will have one class at 11:30 a.m. on Friday.

No weightlifting on Saturday, but otherwise regular schedule resumes with the 10 a.m. Saturday workout. Happy holidays!


Establish a 10 repetition maximum front squat


30-20-10 for time:

  • AbMat Sit Ups
  • Kettlebell Swings (53/35)
  • Walking Lunges with Kettlebell (53/35)

Tuesday 2013.11.26


Work up to a maximal load in a complex of 2 Push Press, 1 Push Jerk, 1 Split Jerk


12 minutes, as many rounds as possible of:

  • 4 Hand Stand Push Ups
  • 4 Pull Ups
  • 4 Toes To Bar
  • 8 Box Jumps (30/24)

Monday 2013.11.25


Establish a 10 repetition maximum high-bar back squat, then drop sets: 10@-5% & 10@-10%.


7 Rounds for time:

  • 5 Pendlay Rows
  • 5 Deadlifts
  • 5 Hang Squat Cleans
  • 25 Double Unders

One barbell, load should be determined by ability to do quality, controlled rows (no bouncing). 12 minute time limit.