Workout of the Day

PG Crossfit – CrossFit

Join us this Saturday for Burpee Hour!

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Throughs

10 Boot Strappers

50 Single Unders

Strength

Snatch Balance (E2MOM X 5)

3 Reps at 80%

Take 5 minutes to warm up to 80%.

Metcon

Metcon (Time)

Running Annie

50-40-30-20-10

Double Unders

Sit ups

400m Run

PG Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes

1 Deadlift (285/205)

2 HSPU

3 TTB
Partners.

You go, I go. Rest when not working.

Heavy deadlift.

PG Crossfit – CrossFit

Please arrive at the gym in enough time to warm up for your heat. Heats will begin promptly. Join us at 11 AM for a community BBQ!

Metcon

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
There will be many options for partitioning and scaling. Refer to the gym white board for the one that suits your skill and fitness level. Coaches are available to consult with!

PG Crossfit – CrossFit

5/29 Murph!
6/5 Burpee Hour

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Squat Therapy

• 10 Snatch Balance with PVC

• 10 Lunges

Skill

Sotts/Glute Work (Superset)

• 3 X 10 Sotts Press

• 3 X 8 Single Leg Glute Bridge (8/leg)

Metcon

Metcon (Time)

4 Rounds

• 500m row

• 24 DB Snatches (50/35)

• 20 Sit Ups

• 16 Pistols
24 minute time cap

PG Crossfit – CrossFit

May 29 – Murph!
June 5 – Burpee hour

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 Seconds Front Rack Mobility on the Box

• 10 Squats with a Twist

• 10 Duck Walks

Strength

Front Squat (3 sets of 3 at 90%)

Spend time warming up to 90%

Metcon

Metcon (Time)

5 Rounds

• 7 Power Cleans (115/85)

• 14 Box Jump Overs
12 Minute Time Cap

Accessory Work

Core Work

2-4 sets of

• 16 Single Leg alternating V ups

• 16 Barbell Roll Outs
Depending on time remaining after the workout, perform between 2 and 4 sets.

PG Crossfit – CrossFit

May 29 – Murph
June 5 – Burpee Hour

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Airplanes

• 10 Penguin Claps

• 10 Squat Jumps

Strength

Low Hang Clean Pull (5 sets of 3)

Each pull should start from mid shin, few inches off ground.
Work up to 80-86% of 1 RM for Power Clean

Metcon

Metcon (AMRAP – Reps)

18 minutes

1:30 on, 1:30 off X 6

• 30 Double Unders

• 10 Burpees to Target

• Max wall balls (20/14)
Should have 15 to 30 seconds for wall balls.

Score = Number of wall balls.

PG Crossfit – CrossFit

Murph – May 29

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 Second lacrosse ball shoulder warm up

• 10 Alt DB Strict Press (Light)

• 10 Walking Pigeon

Strength

Strict Press (3 Sets of 3 at 85-90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

• 5 Deadlifts (225/155)

• 25 Sit Ups

• 8 Burpees over the Bar

• 46 Double Unders
George Floyd was 46 years old when he was murdered on May 25, 2020. Four police officers held him on the ground and an officer knelt on his neck for 8 minutes and 46 seconds. PGCF is completing this workout in memory of his death and to all who have been lost to police brutality and racial violence.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

• 5 Deadlifts (225/155)

• 25 Sit Ups

• 8 Burpees over the Bar

• 46 Double Unders
George Floyd was 46 years old when he was murdered on May 25, 2020. Four police officers held him on the ground and an officer knelt on his neck for 8 minutes and 46 seconds. PGCF is completing this workout in memory of his death and to all who have been lost to police brutality and racial violence.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC pass throughs

10 Bottoms up squat

30 Seconds Shoulder mobility.

Burgener warm up.

Strength

Snatch (6 Sets of 1 Rep at 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

9 Hang Clean (155/105)

6 Push Jerks

3 BMU/5 CTB/8 Pull Ups

PG Crossfit – CrossFit

Metcon

Metcon (Time)

SURPRISE WOD!!!!

PG Crossfit – CrossFit

Pair Up Throwdown TONIGHT!! 6PM

Warm-up

Warm-up (No Measure)

100 m run

5 Deadlifts with BB (2 Sec pause at knees in the ascent and descent)

5 Deadlifts with no pause

5 Thrusters with BB

10 Sec active Bar Hang + 5 Kip Swings

5 Synchro Thrusters with workout weight

5 Synchro pull ups

2 Rounds of 3 Synchro DL (light weight first round and moderate for second) and 3 Synchro Bar Facing Burpees

Metcon

Metcon (AMRAP – Reps)

For time, as pairs:

30 Synchro deadlifts

30 Synchro bar facing burpees

400 m run

20 Synchro deadlifts

20 Synchro bar facing burpees

400 m run

10 Synchro deadlifts

10 Synchro bar facing burpees

400 m run

Rest 5 minutes

10 Synchro thrusters

10 Synchro Pull ups

400 m run

20 Synchro thrusters

20 Synchro pull ups

400 m run

30 Synchro thrusters

30 Synchro pull ups

400 m run

Women = 125lb DL, 55lb Thruster

Men = 185lb DL, 75lb Thruster