Month: May 2017

June 1, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Sumo Deadlift

Take 15 Minutes to Establish Your 2 Rep Max

Metcon

Metcon (Time)

For Time:

Buy In: 750/600 Meter Row

Followed By:

21-15-9

Sumo Deadlift High Pull

Reverse Lunge (total)

*Time Cap: 13 Minutes*

Rx: (115/75)

Rx+: (135/95)

Accessory Work

For Time:

50/35 Assault Bike Calories

May 31, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Push Press

Take 15 Minutes to Complete:

10 Sets of 3 Reps @ 85% – 90%

*Same Weight for All Sets*

Metcon

Metcon (Time)

Four Rounds for Time:

150 Single Under

25 Box Jumps (24/20)

*Time Cap: 14 Minutes*

——————————

Rx+

100 Double Unders

25 Box Jump (30/24)

Accessory Work

Clean (10 x 1 AHAP)

May 30, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Hang Snatch (Take 10 Minutes to Establish Your 1 Rep Max)

Metcon (AMRAP – Reps)

AMRAP 4

Max Effort: Hang Snatch @ 70% of Today’s 1RM

Metcon

Metcon (Time)

For Time:

60 Kettle Bell Swings

*Rest 2 Minutes*

40 Kettle Bell Swings

*Rest 2 Minutes*

20 Kettle Bell Swings

*Time Cap: 12 Minutes*

Rx: (53/35)

Rx+: (70/53)

Accessory Work

Snatch Balance (10 x 1 @ 90% of 1RM Snatch)

Memorial Day

Fitness By The Sea – BTS 30

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Memorial Day

Fitness By The Sea – CrossFit

View Public Whiteboard

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here