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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 7/7

Thursday, 29 June 2017 10:24

 

 

Today:

7 Rounds

7 C2B

7 Hang Power Snatch (95/65)

7 Box Jump Overs (24/20)

 

Until the clock hits 30:00 cycle through the following:

Underhand grip bent over Row x 10

With a band around your ankles:

Perform 10 Single Arm KB Deadlifts R immediately into

20 Banded lateral steps going R

Then 10 Single arm KB Deadlifts L immediately into 

20 Banded Lateral steps going L 

aim for 2 rounds

 

Bootcamp:

25 Min AMRAP

7 Burpees

7 Goblet Squats

7 Pull-ups

100m Single Arm Farmers carry (50m R, 50m Left)

100m Run

Thursday 7/6

Thursday, 29 June 2017 10:14

 

Today:

20 Rep Back Squat

-If you were successful Monday add 5lbs, if not repeat Monday's weight

 

12 min AMRAP

3 Thrusters (165/115)

12 TTB

300m Run 

 

5 min AB-RAP

:20 Side Plank L

:20 Plank

:20 Side Plank R

 

Bootcamp:

24 Min AMRAP

14 Wallballs

12 TTB or V-ups

10 KB SDHP

8 Calorie Bike 

Wednesday 7/5

Thursday, 29 June 2017 10:04

 

Today:

Deadlift 5 x 5 - Not recording this

-nothing crazy keep it moderate to moderate heavy. 

 

18 min AMRAP:

50 Double Unders

25/20 Cal Row (15/12 cal Bike if rower is taken)

10 Bar Facing Burpees 

 

rest 1 minute between rounds 

 

Bootcamp:

10 min EMOM

Even: 20-40 Double unders (or practice Dubs)

ODD: 2 Turkish Get-ups

 

3 Rounds for Time:

21 KBS

15 Burpees

400m Run

 

2 Rounds NFT:

20 Side Plank hip touches R

20 Side Plank hip touches L

20 Sit-ups

Tuesday 7/4 Happy 4th of July

Thursday, 29 June 2017 10:01

Image result for crossfit murph

 

Partition the reps however you like

 

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.

Monday 7/3

Thursday, 29 June 2017 09:40

9am and 10:30am Heats of Murph tomorrow

 

No 9am class today

 

Today:

20 Rep Back Squat

-If you were successful Thursday add 5 more lbs, if not repeat Thursdays weight

 

11 min AMRAP

7 Power Cleans (115/75)

5 Jerks (115/75)

150m Run (to the R)

 

For this workout you will work for 2 minutes rest for 1 minute.  Pick up where you left off, if you are on the run you must stop where you are and wait for the call to go (think red light green light)

 

7 min AB-RAP

10 straight leg pulses 

15 Supermans

20 Russian Twists 

:25 Plank 

 

Bootcamp:

12 Min EMOM

1) 14-18 Walking Lunges

2) 10-12 TTB or V-ups

3) 8-12 DB Strict Press

 

4 Rounds for Time:

20 Squat Jumps

20 DB Snatch (switch arms every 5 reps)

200m Run

 

 

Saturday 7/1

Thursday, 29 June 2017 09:12

4th of July Murph- 9am and 10:30am classes 

 

Gym is closed tomorrow, No 9am Monday

 

GWOD/EWOD:

On a running clock:

0-6:00 

Max Rep Strict HSPU

6-9:00

Max Reps Hollow Rocks

9-10:00

rest

10-17:00 Ladder

1 Thruster (95/65)

25 Dubs

2 Thrusters (95/65)

25 Dubs

...

17-20:00

rest

20-23:00

Max rep Kipping HSPU

23-25:00

Max Reps V-ups

25-26:00 

rest

26-32:00 AMRAP

10 Squat Jumps

15 Russian KBS (70/55)

20 Mountain Climbers 

 

 

10am:

3 score on this workout 

3 Minutes to get as far as possible:

25 GI Janes 

50 Wallballs (20/14)

75 Double unders (150 singles)

100 KBS (55/35)

First round you have 3 minutes to get as far as possible

Rest 3 minutes

2nd round you have 6 minutes to get as far as possible

rest 3 minutes

3rd round is for time

 

 

Friday 6/30

Thursday, 29 June 2017 08:51

4th of July Murph- 9am and 10:30am classes 

 

This weekend: No 9am Class today or Monday

Sunday we will be closed 

 

Today:

For Time:

800m Run

Then:

30-20-10

Deficit Push-ups (Rogue 45s/Rogue 35s)

21-15-9 

Pull-ups

Then,

800m Run 

 

Until the 30:00 cycle through the following:

10 Single Arm Ring Rows each arm

Double KB OH Walk -up and back

Double Heavy DB Farmers carry - up and back

:30 Face up Chinese Plank  ( https://www.youtube.com/watch?v=MzuN4fdmkgY )-add weight if possible.  Shoulder blades on box 

 

Bootcamp:

For Time:

800m Run

Then:

30-20-10

Deficit Push-ups (Rogue 45s/Rogue 35s)

21-15-9 

Pull-ups

Then,

800m Run 

 

Until the 30:00 cycle through the following:

10 Single Arm Ring Rows each arm

Double KB OH Walk -up and back

Double Heavy DB Farmers carry - up and back

:30 Face up Chinese Plank  ( https://www.youtube.com/watch?v=MzuN4fdmkgY )-add weight if possible.  Shoulder blades on box 

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