Memorial Day Murph 2016


CrossFit Relentless – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

100m Run

10 Walking Lunges

5 Push-ups to Downward Dog

3 Strict Pull-ups

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
Partition the reps as needed


5/29/16

CrossFit Relentless – CrossFit Warm-up (No Measure) General Warm-up Mobility Clean Prep Strength Clean + Hang Clean 3×2 @65% 3×2 @75% 3×1 @85% Conditioning Metcon (2 Rounds for time) For Time: 1000m Row 15 Burpees Rest to recovery and... read more

5/28/16

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Shoulder Mobility Handstand Prep Skill 12 Minutes of Handstand Practice Hollow Body Position Tripods Frog Stands Headstands Wall Walks etc.Ignore the scoring section Metcon Metcon (AMRAP... read more

5/27/16

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Snatch Mobility Snatch Prep Strength Hang Power Snatch + Snatch 3×2 @60% 3×2 @70% 3×1 @80% Metcon Metcon (Time) “3 Rounds for Time: 15 KB Swings (53/35)... read more

5/26/16

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) Front Rack Mobility Running Prep General Warm-up Strength Front Squat (3-3-3-3-3) Work up to a 3 rep max Metcon Metcon (Time) 3 Rounds for Time: 400m Run 30... read more

5/25/16

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility General Warm-up Bench Press Review Strength Bench Press (5-5-5) Work up to a 5 rep max Metcon Metcon (Time) 21-18-15-12-9-6-3 Push-ups Ring... read more

5/24/16

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Mobility Clean Review Strength Hang Power Clean + Front Squat 3×3 @60% 3×3 @70% 3×2 @80% Metcon Metcon (Time) 5 Rounds for Time: 250m Row 10 Front Racked... read more

Week 7 Day 1

CrossFit Relentless – Oly Lifting Weightlifting Hang Power Snatch – 5×1 @60% Hang Power Clean & Power Jerk – 5×1 @60% Box Jump – 3×3 (high box, increase height) 3 Supersets: 15 pull-ups 10 single are KB press per... read more

5/23/16

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Shoulder Mobility Movement Review Strength Turkish Get Up (12 Minutes to a 1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 400m Run 20 Burpees 10 Thrusters... read more

5/21/16

CrossFit Relentless – CrossFit Warm-up 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Good Mornings (45/35) 10 Hollow Rocks Strength Low Bar Back Squat (5-5-5) Metcon Metcon (Time) Deck of Cards – Teams of 4 As a team, complete the deck for time: Clubs... read more

CrossFit Relentless Programming Update

Greetings Relentless family! Today’s blog post is to notify everyone about the changes coming to the CrossFit Relentless programming.  We have been following CrossFit New England’s programming for the last several months (I think it started in October,... read more

Nutrition Coaching at CrossFit Relentless!

CrossFit Relentless is proud to announce the addition of comprehensive Nutrition Coaching Services for all our members. Nutrition Coach Mandi Swan brings more than a decade of health and wellness experience to the CrossFit Relentless team. Mandi is excited to offer... read more