Month: May 2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

In Teams of 3:

AMRAP 21

Min 1: Row Calories

Min 2: Situps

Min 3: Russian KB Swing – 53/70#
*1 rower per team/players start at different stations

*40 sec on/20 sec off each minute

*score is total team reps

RomWod

Shout out to all our members who completed this grueling workout!

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

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

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

30-20-10 reps of:

Wall Ball Shots – 20/14

Sit-ups (Rx+ GHD’s)

*3mins of work/:90secs rest
200m at the start of each round. (Run, row, bike or ski)

Continue until all wallballs and sit-ups are completed.

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Row 500m

then,

5 rounds for time of:

10 power snatch – 65/95#

30-second chin-over-bar hold

10 power clean – 65/95#

60-second plank hold

then,

Run 400m