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Sunday 4.9.17

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Sorry, We will be CLOSED today!

Come down to the Mid Atlantic Affiliate Challenge and cheer on the teams from CrossFit Everlasting!

http://www.maachallenge.com/blog/athlete-spectator-info

Saturday 4.8.17

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 Fitness Conditioning
Teams of 3
AMRAP 20:
15 Calorie Row
12 Power Snatches
9 K2E or Sit Ups
*1 Athlete completes a full round before switching

Sport Conditioning
Teams of 3
AMRAP 20:
15 Calorie Row
12 Power Snatches (75/55#)
9 TTB
*1 Athlete completes a full round before switching

Friday 4.7.17

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Snatch
60%/3
65%/3
70%/3

Fitness Conditioning

3 Rounds:

6 Stone to Shoulder

12 DB Press

18 Front Lunges

Sport Conditioning

3 Rounds:

6 Stone to Shoulder 115/75

9 HSPU

18 Front Lunges

Competitor Conditioning

3 Rounds:

3 Stone to Shoulder 143/95

12 HSPU

18 Front Lunges

Thursday 4.6.17

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Front Squat
(80%/4)3

Fitness Conditioning

10min AMRAP

12 Box Jumps or Step Ups

12 Slam Balls

12 Air Squats

Sport Conditioning

10min AMRAP

12 Box Jumps 24/20

12 KBS 50/35

12 Pistols

 

 

Wednesday 4.5.17

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Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2

Fitness Conditioning
3 RFT:
21/15 Cal Row
15 Ring Rows or Banded Pull Ups
9 Burpees

Sport Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees

Tuesday 4.4.17

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1. Fitness Conditioning w/partner
25-20-15-10-5 of: KBS
50-40-30-20-10: Sit-ups
100-80-60-40-20: Single-unders

2. Stamina Conditioning
EMOMx6:
8 DB Thrusters

1. Sport Conditioning w/partner
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

2. Stamina Conditioning
EMOMx6:
8 DB Thrusters (50s/35s)

Monday 4.3.17

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Back Squat
(80%/4)3
Fitness Conditioning
AMRAP 13:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 S2OH
3 Thrusters

Sport Conditioning
AMRAP 13:
15 Deadlifts 95/65
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Competitor Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

 

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