WOD 5/31

May 31, 2011 | Posted in Daily WOD | By

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: 3 Rounds for time of
40 Double Unders
20 Kettle Bell Swings #35/#53

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Summer CrossFit Kids Class

May 30, 2011 | Posted in Uncategorized | By

CrossFit Max Kane will be opening their doors on July 1st to a new 6400sq/ft facility. The following Wednesday (July 6th) we will be starting our Summer CrossFit Kids Classes. There will be a 6-12yr old class from 3-4pm and a 13-17yr old class 430-530pm. During the 4 weeks, the young athletes will learn the fundamental movements of the CrossFit program, valuable nutritional information, and do it all while having fun!! We want to link fun and fitness to forge a healthier future for our children… The program will be $65 for one child, $100 for two children. If one or both parents sign up for CrossFit or Boot Camp at CFMK then your child/children attend for $50. Please Contact Us for more information or a detailed schedule of events.

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WOD 5/30

May 30, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: Memorial Day Murph!!!
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

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 in 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.

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WOD 5/29

May 29, 2011 | Posted in Daily WOD | By

Rest Day or make up one of the previous WODs

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WOD 5/28

May 28, 2011 | Posted in Daily WOD | By

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD:With a buddy 10 min AMRAP
10 Wall Ball Shots #14/#20
Hang Power Snatch #45/#75
While one athlete performs Wall Ball Shots the other performs AMRAP Hang Power Snatches
Record the combined reps of Hang Power Snatches

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WOD 5/27

May 27, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD:Buy in- 10 Burpees
Then 3 Rounds for time of
10 Press #65 / #95
100m Tire Flips

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WOD Scheduling

May 26, 2011 | Posted in Uncategorized | By

We will be switching to a 6 day Monday-Saturday schedule with the rest day on Sunday due to the normal work week. WODs can still be attended on Sundays but it will be a make up for a missed WOD or a surprise work out. Thanks for your support!!!

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WOD 5/26

May 26, 2011 | Posted in Daily WOD | By

Warm up: Run 400m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: 15 min AMRAP
15 Chest to Bar Pull-ups
30 Sec Ring L-sit hold

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WOD 5/25

May 25, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: Run 1 mile for time

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WOD 5/24

May 24, 2011 | Posted in Daily WOD | By

Rest Day or make up one of the previous WODs

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