Friday 2014.03.21

Mar 20, 2014

Strength:

1a) 3x Max Effort (ME) Weighted Ring Dips + Unweighted Rind Dips- utilize dumbbell between feet, without coming off rings drop DB and complete ME unweighted Ring Dips
1b) 3x ME Weighted Pull ups
1c) 3x 15 GHD Sit Ups

Conditioning:

25 minutes, as many rounds as possible:

600m Run

Rest 2 minutes

Monday 2013.02.03

Feb 2, 2014

Strength

Establish a 2 repetition maximum* high-bar back squat, then two drop sets @ -10%

*Important: remember, maxes during this squat cycle are training not testing. Work up to a heavy/maximal set for today. Do not sacrifice depth or form for a higher number.

Conditioning

10 minutes, as many rounds as possible:

  • 10 Wall Ball 2-for-1
  • 10m Handstand Walk
  • 10 Pull Ups

Don’t forget to join us this Saturday for the Solidarity potluck!

Saturday 2013.02.01

Jan 31, 2014

Conditioning:

2014 CMC PIT

5 minutes, as many rounds as possible:

  • 5 Ground to Overhead (115/75)
  • 7 Burpee over the Box
  • 9 American Kettlebell Swings (53/35)
-rest-
“The Baseline”
  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Mark your calendars for the Civilian Military Combine on October 18th!

Monday 2013.01.27

Jan 26, 2014

We are excited to officially welcome Coach Russ, Coach Matt, and Coach Michael D. (DGAV) to the Solidarity team!

Strength:

Establish a 3 repetition maximum* high-bar back squat, then two drop sets @ -10%

*Important: remember, maxes during this squat cycle are training not testing. Work up to a heavy/maximal set for today. Do not sacrifice depth or form for a higher number.

Conditioning:

3 Rounds for time:

  • 600m Run
  • 6 Man Makers (25-45%/40-60% of bodyweight)
  • 15 Pull Ups

 

Thursday 2013.11.28

Nov 27, 2013

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.