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5/27/2020

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 4 Way hips
  • Band Shoulder Series
  • 10 DB Cuban Press

Strength: 

  • Deadlift 3×5
  • Bench Press 3×5
  • Pause Ring Rows 3×10

Conditioning: 

Every 2 min for 3 sets:

  • 10 RDL’s
  • 15 Russian Kettlebell Swings

then every 2 min for 3 sets:

  • 10 DB Incline Bench Press
  • 5-10 DB Floor Press

then at the 12 min mark:

  • Row 1000/800 meters

RSVP your spot here:

https://calendly.com/crossfitmilescity

5/25/2020

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Schedule Note: 

There will be back to back to back 45 minute classes begin at 10 am in order to limit class sizes.  You must RSVP here: https://calendly.com/crossfitmilescity

W.O.D.

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.

Partner Murph

For time:

  • Run 1 mile
  • 100 Pull ups
  • 200 Push ups
  • 300 Air squats
  • Run 1 mile

Split the reps

Partition as needed – for example, alternating rounds of 5 pull ups, 10 push ups and 15 air squats w/ a partner until you each get 10 rounds

5/23/2020

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W.O.D.

For Time:

5-4-3-2-1

  • Muscle ups or Toes to Bar x 2

10-8-6-4-2

  • Push Press

50-40-30-20-10

  • Double unders

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity

5/22/2020

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W.O.D.

Every 4 min for 4 sets:

  • 5 Power Cleans
  • 10 Deadlifts w/ same bar
  • 15 Wall Balls
  • 20/15 Calories on a Machine

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity

5/21/2020

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W.O.D.

20 min AMRAP:

  • 400m Run
  • Max Strict Pull ups
  • Max Push ups

Score is total # of pull ups and push ups

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity

5/20/2020

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W.O.D.

20 min EMOM:

  • Min 1) 8 RDL @30X1
  • Min 2) 15 Russian KBS
  • Min 3) 8 Forward Lunges
  • Min 4) 20-50 Double Unders
  • Min 5) Rest

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity

5/19/2020

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W.O.D.

20 min EMOM:

  • Min 1) 5 Bench Press
  • Min 2) 5-10 Strict Chin Ups
  • Min 3) 10 DB Hang Clean & Jerks
  • Min 4) 10 x 1 Arm row/arm
  • Min 5) Rest

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity

5/18/2020

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W.O.D.

20 min EMOM:

  • Min 1) 5 Back Squats
  • Min 2) 12 Alternating DB Snatch
  • Min 3) 12 Reverse Lunges
  • Min 4) 15/10 Calories on a Machine
  • Min 5) Rest

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity

5/16/2020

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W.O.D.

For time:

10-8-6-4-2

  • Bench Press/Floor Press
  • Strict Pull ups

Run 200 meters after every round

We are temporarily offering 30 min group classes throughout the day that you must RSVP in advance in order to reserve your spot. This is to ensure that we are following the guidelines set by the Governor.

To view our schedule and reserve a spot in a class, visit here:

https://calendly.com/crossfitmilescity