Thursday, May 24th
5:30 crew getting after the 1000m row!
Attention: We are hosting "Murph" on Monday at 9 am with an Athlete Appreciation Party to follow. Please bring your favorite food or drink.
In keeping with the Memorial Day Theme - Elm City CrossFit will be programming Hero WOD's all weekend to honor those who have served and sacrificed!
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Warmup: 4 Rounds of
100 meter row
10 situps
10 high pulls with a band
10 air squats
20 banded pull aparts
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Super Set x 3 - Not For Time
A - Dumbell Bench Press x 10
B - Chin-ups x 6
C - Single Arm KB Rows x 10 (on each arm)
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This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.
Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.
"Jenkins"
40 Minute AMRAP - with a partner
50 Burpees
400 meter run
50 KBS 55/35#
400 meter run
50 pullups
400 meter run
50 pushups
400 meter run
**Partners split the reps anyway they want
***Athletes must run together
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Endurance: Meet at ECC @ 530 AM
Group Bike Ride!
Please come on time as the later we go the worse the traffic