CrossFit Iron Pelican

Snatch 60%/2 65%/2 70%/2 (75%/2)2 MetCon: 4 Rounds: 21/15 Calorie Bike/Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees SC: Row, (14/10), (35/26) Fit:  21/15, Air squats, (26/18)

Metcon: “Christine” 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″)   Midline: 4 sets: 30 sec plank 30sec hollow hold 30 sec L-sit 7 strict T2B/K2E/Knee-Up

MetCon: “Adderall” 0:00-10:00: 1 Mile Run Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run Max Power Snatch (115/80) in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run Max Thrusters (95/65) in remaining time SC: (115/80), (95/65), (75/55), Fit: 900M, (95/65),  600M, (75/55),  300M, (65/45) Score it total reps

Metcon: “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a

Metcon: 3 Rounds: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders   SC: (115/80), 100 Singles Fit: (95/65), 50 Singles   Strength: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Every 2 Mins *Yes, strength is after the Metcon*

  Metcon: 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees SC: 100/80 Cal Row, (65/45), Fit: 75/60 Cal Row, (55/35), Burpees

  “Hells Bells” AMRAP 20: 200 Meter Run 14 Kettlebell Deadlifts (70’s/53’s) 2 Rope Climbs SC & fit will be on the board

MetCon: “Rope Burn” 120 Double-unders 60 Cal Row 60 Sit-ups 90 Double-unders 45 Cal Row 45 Sit-ups 60 Double-unders 30 Cal Row 30 Sit-ups Scaled: 2x singles, Row, sit-ups Fit: singles, Row, Sit-ups Roughly half of the work in “Rope Burn” is behind us once we complete Round 1. With reps decreasing each round and the sit-ups giving

Happy Memorial Day We will only have one class starting @ 8am. Heats should start around 8:15-8:20 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one

MetCon: “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees   Skill Improvement:   “GOAT” work; “GOAT” refers to a weakness; this may be DUs, HSPU, pull-ups, T2B, etc.; let the athlete choose what they need to work on; then perform EMOM 20 performing about 2-5 reps of each movement per each minute. You