Workouts for the Week of May 22nd – 27th

Monday, May 22nd


1 Mile Run


12 Rounds

4 Strict Handstand Pushups (25lb plates)

8 Pullups

12 Air Squats



Core Workout: Time Permitting (Durante Core or Core Exercises of your choice)


Workout Notes:20 Minute cap on this beauty.  This is one of the CrossFit Regional workouts minus the 20lb vest.  Stay true to the standards and if you get to failure please scale back.  You can scale the handstand pushups to 8 kipping or 8 hand release pushups.  This is a grinder so be careful coming out too hot on the run and save some gas in the tank for the 12 Rounds.


Tuesday, May 23rd


15 Minutes to work up to a Heavy Power Clean and Push Jerk



3 Rounds for Time

30 Wall Balls

10 Clean and Jerks (135/95)

30 Wall Balls

8 Clean and Jerks (185/125)

30 Wall Balls

6 Clean and Jerks (205/145)


Workout Notes: Use the strength portion to focus on the technique of catching the barbell in a good position to go directly into the Jerk.  For the workout stack your weights accordingly.  Bigger classes may have to be willing to share weights as you advance through the workout.  The last set should be very challenging and potentially requiring a split jerk…but not requiring you to chase the bar across the gym.  Have fun and go heavy!


Wednesday, May 24th


Back Squats

10×5 @ 70%



As Many Rounds as Possible in 7 Minutes

7 Push Press (95/65)

14 Med Ball Cleans


Workout Notes: No big hints for today beside scale to a weight you can do unbroken.  Go hard on the med ball cleans but please stay true to the standards…pass through the full squat and stand all the way up at the top.


Thursday, May 25th

For Time

100 Double Unders (200 singles)

50 Toes to Bar (1:1 knee tucks)

25 Overhead Squats (95/65)

50 Burpees

100 Double Unders


Workout Notes: if you’re just starting to get doubles you may want to consider going half and half.  Scale the movements to something that will keep you moving and allow you to complete the workout in the time cap.


Friday, May 26th

Tag Team Friday

With a Partner

7 Minutes to Find a Heavy Snatch


4 Rounds

10 Power Snatch (155/105)

30 Calorie Row


50 Thrusters (135/95)


Workout Notes: Sharing the load going into the holiday weekend.  Multiple bars if necessary for the workout, make sure the snatch weight is something you can possible string together or perform fast singles.  Thrusters should also be something you can do multiple reps.  On the other hand, if you’re doing 10 unbroken you’ve gone too light..find a happy medium and get after it!


Saturday, May 27th



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Workout Notes: there will be 2 heats of Murph…6:30am and 8am.  The 6:30 crew will also include the coaches…there will be no organized warmup or stretching just an opportunity for you to knock this out before you start your long weekend.  This is Coach Nate’s favorite workout…not for what it is but for what it stands for.  Freedom isn’t free and while all gave some, some gave all.  Keep that in the back of your mind when the workout starts to feel hard.  This can be done as a team or individual.