Memorial Day ‘MURPH’

Memorial Day ‘MURPH’

CrossFit ReDefined – CrossFit Warm-up 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...
Momma said there’d be days like this

Momma said there’d be days like this

CrossFit ReDefined – CrossFit Warm-up Warm-up (No Measure) high Knees down butt kicks back toy soldiers down lateral lunge back 20 banded rdls green/purple 20 banded seated rows ” 2 small laps 2x 20 sec handstand hold 20 abmat sit ups Time to RACE!!!...
5/26/2017

5/26/2017

CrossFit ReDefined – CrossFit Warm-up (No Measure) Foam roll: 10 min 2x: 10 slams 20 plyo lunges 30 second plank Back Squat (7×2 ) 15 min to work up to a heavy double Metcon (AMRAP – Rounds and Reps) PARTNER UP: 13 min amrap -10 slam ball ground to...
5/26/2017

5/26/2017

CrossFit ReDefined – Redefined Fit Warm-up (No Measure) 3x: 10 sky falls 10 push ups 10 squat jumps Metcon (No Measure) 16 min emom Min 1: 1 small lap Min 2: 7 burpees Min 3: 9 sdhp Min 4: 11 wall...
5/25/17

5/25/17

CrossFit ReDefined – KidFit Warm-up (No Measure) Warm-up: 3 rounds 3 wall walks 3 cartwheels 3 knees to elbow Metcon (AMRAP – Rounds and Reps) Skill: Deadlift WOD: AMRAP a given time 1 cartwheel 5 deadlifts 10 singles 15 jumping...
5/25/2017

5/25/2017

CrossFit ReDefined – CrossFit Warm-up (No Measure) high knees high knee skips butt kicks lunge with rotational twist toy soldiers 20 arm circles 20 arm flutters 20 sky falls 20 banded pull aparts (black/red) Metcon (No Measure) 20min cap: so move quick through...