WOD

Refer A Friend

Invite A Friend To Check Us Out!
31
May

053121

Crossfit Accolade – CrossFit

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

29
May

052921

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

20 Sit-ups

20 Russian swings (53/35)

28
May

052821

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

100 Double Unders

200m Farmer Carry (50’s/35’s)

After Party

4×8

Bicep Curls

Ticeps Extensions

27
May

052721

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

100 DB Snatches (35/20)

100 Burpees

*EMOM 5 Box jump overs (24″/20″)

Time cap: 20 Minutes
Workout starts with the box jumps

26
May

052621

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

3 Rounds

200m Run

20 Toes to Bar

200m Run

20 DB Push Press (35’s/20’s)

Time cap: 16 Minutes
Push Press with two DBs.

25
May

052521

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

2000m Row

150 Squats

50 Pull-ups

Time cap: 20 Minutes

24
May

052421

Crossfit Accolade – CrossFit

Weightlifting

Bench Press (3-3-3-3-3-3-3)

Ascending in load, 2-3min rest between sets.

22
May

052221

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

1000m Run

30 Squat Snatch (115/75)

1000m Run

Time cap: 20 Minutes