Archives for May,2015

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5/29 S15

CrossFit Lacertus – CrossFit (No Measure) 2 RNDS: 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats Hip and Shoulder MOB + Personal Attn. Front Squat (5, 5, 5, 5, 5) 75% of your 1RM Metcon (Time) CORE: 9 Rounds, alternating sides/middle Med Ball...
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5/28 S15

CrossFit Lacertus – CrossFit (No Measure) 500m Row THEN Banded Ankle Mobility / Quads Deadlift (5, 5, 5, 5, 5) 75% of your 1RM Metcon (AMRAP – Rounds and Reps) Core: Tabata Hollow Holds THEN 4 RFT: 10 Deadlifts (225/185) 30 Box Jumps (24/20)
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5/27 S15

CrossFit Lacertus – CrossFit (No Measure) 400m Run THEN Shoulder Mobility Overhead Squat (5, 5, 5, 5, 5) 75% of 1RM Metcon (Time) FT: 100 DU 21 Hang Snatch (95/65) 75 DU 15 Hang Snatch 50 DU 9 Hang Snatch
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Murph

CrossFit Lacertus – CrossFit Dynamic Warm-Up: 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...
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W4 D5 Wendler

CrossFit Lacertus – CrossFit (No Measure) 2 ROUNDS 1 Length of the turf: forward lunge reverse lunge high knees karaoke THEN: 10 empty bar good mornings 10 empty bar squats, 30 second hold in bottom on last rep. Deadlift (5, 5, 5, 5, 5) 2×5...
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