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Sunday 4.2.17

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We will be holding a special Mock Weightlifting meet today starting at 9am!

No ACC orOpen Gym.

Come and test your maxes on the platform! A week after the open while everyone is still riding high. This is not an official meet, but instead a way for everyone to get their feet wet and see if they like it.
Women’s session will run first and the men’s session will follow. We will have a scale for those that want to weigh in and get a Sinclair total but it is not required. Singlets are encouraged but not necessary.
This event is free for members of Crossfit Everlasting. $10 for non members. Feel free to email darkphoenixweightlifting@gmail.com with any questions or message us on Facebook

Saturday 4.1.17

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“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 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.

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

April Fools!  HaHa sorta…

ok, Today we will do Team Murph.

Grab a team of 4:

Alternate people on the run every 200m until you hit 1600m (1 Mile)

Alternate on the pullups every 5 reps

Alternate on the push ups every 10 reps

Alternate on the squats every 15 reps

Finish the last run just like the first.

***Run starts and ends on the TOP of the ramp, no tagging at the bottom***

Friday 3.31.17

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Snatch
60%/3
65%/3
(70%/3)2

 

Fitness Conditioning
For time:
Air Squats, 50 reps
Shoulder to Overhead, 25 reps
Air Squats, 50 reps

Sport Conditioning
For time:
50 medicine-ball cleans, 20/14
25 push jerks, 115/80
50 medicine-ball cleans, 20/14

Competitor Conditioning
For time:
50 medicine-ball cleans, 20/14
25 push jerks, 155/105
50 medicine-ball cleans, 20/14

Wednesday 3.29.17

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Power Clean & Jerk
60%/2; 65%/2; (70%/2)3
Fitness Conditioning
AMRAP 5:
2 Rounds:
5 Ring Rows
10 DB Press
15 Sit-ups
100 Single-unders
Max Cal Bike in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Ring Rows
10 DB Press
15 Sit-ups
100 Single-unders
Max Cal Bike in time remaining

Sport Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Saturday 3.25.17

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Fitness Conditioning
Teams of 3:
For time:
50 Calorie Row
50 Power Cleans
50 Burpees
50 Calorie Row
50 Front Squats
50 Burpees
50 Calorie Row
50 S2OH
50 Burpees

Sport Conditioning

Teams of 3:
For time:
75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees