CrossFit Rubicon – CrossFit 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

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Upper Back/Tricep Warm-up 2 Sets of: 12-15 Banded Pushdowns 12-15 Banded Pull-aparts + Bench Press Review (10:00) Strength 1: Speed Bench Press (6×3) EMOM for 9 minutes 3 reps @50-60% Change grip every 3 sets (3 sets of close grip, 3 sets of shd width grip, 3…

CrossFit Rubicon – CrossFit 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

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Limber 11 Skills and Drills Double-Unders (3 x Max reps & Practice) Metcon Metcon (Time) 5 Rds of: 100m shuttle sprint 10 Hang Power Cleans 10 S20H Rest 2:00Choose moderate loads that you can do unbroken for 10. Challenge but do not get greedy, tomorrow is ‘Murph’….

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Limber 11 Skills and Drills Double-Unders (3 x Max reps & Practice) Metcon Metcon (Time) 5 Rds of: 100m shuttle sprint 10 Hang Power Cleans 10 S20H Rest 2:00Choose moderate loads that you can do unbroken for 10. Challenge but do not get greedy, tomorrow is…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Light Turkish Get-ups Accumulate 12-15 Reps each arm

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) Light Turkish Get-ups Accumulate 12-15 Reps each arm

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) “Thunderstruck” then… Foam Roll 10 passes each – Lats – IT Bands – Thoracic Spine Strength A: Front Rack Lunge (3x8ea with KB or Plate ‘Goblet’, ascending) record heaviest goblet weight B: Single Leg KB RDLs (3x8each) record heaviest load C: Plank Complex (3x ) Side/Side/Middle on…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Glute Activation -10 Lunges in place pushing off heel – 10 x-band walk to right – 10 x-band walk left – 10 x-band walk forward – 10 x-band walk backward Strength Power Clean (12 min to HEAVY single) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand…

CrossFit Rubicon – CrossFit Max Height Box Jump, Rubicon (Distance) Must hit the same height box twice. 15 minutes time cap Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Scaled to 10# Scaled to 50 reps or 25 reps for those not participating in the challenge or not doing their benchmark testing today. Strength…

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