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
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!
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!
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
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.