CrossFit Territory

0800– skills
ket­tle­bells

0900-Helen

3 rounds for time:

400me run
21 Ket­tle­bell swing 24/16kg
12 Pull-ups

Com­pare to April 6th, 2010

1000-Cross­fit chicks-Mini Helen

1100– Fun­da­men­tals 3 +WOD

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As of next week the gym is open 5 and 6pm every night

3 rounds for time:

7 Dead­lift @ 80% of 1 RM
10 HSPU
Run 200m

Post time and comments;

5:00pm Fri­day ses­sion
The gym will not be open Sat­ur­day, Sun­day and Mon­day due to Easter.

Com­mando Heaves

Last chance to get on the next fun­da­men­tals course which starts Tues­day this week. To not miss out please email :

Skills 8:00am
Olympic lift­ing

WOD 9:00am

‘MURPH’

For time:

1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

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Mini Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Par­ti­tion the pull-ups, push-ups, and squats as needed. Start and fin­ish with 1.6km run. If you’ve got a 10kg vest  or body armor, wear it

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Hero WOD

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. 

BBQ once Murph is com­pleted, Also the fun­da­men­tals are up to their last ses­sion and will be doing their first WOD so it would be great to see every­one down there to cheer them on and wel­come them to the group.
If your not train­ing tomor­row please still come down for the BBQ

4 rounds for time:

20 right hand DB snatch, (20,10)
20 left hand DB snatch, (20,10)
run 400m

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Just a reminder that there is the 5:00pm and 6:00pm ses­sion today.

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to com­ments.