(551) 427-5077

Monday – June 1

Part 1:

1 Rep Max

Back Squat

*We will have an optional, non-recorded metcon prior to the squats for those that need more time to loosen up.  Otherwise we will have an approximate rep scheme to get you going towards a 1 rep max type weight.  You will have 20-25 minutes to find your max weight.  Please take proper rest between sets.

Part 2 (optional):

Row 1,000 M

100 Double Unders

Row 500 M

50 Double Unders

 

Saturday – May 30

In Teams of 2 

400 M Overhead Walk (45/25)

*Done together.  Weight must be above head with locked out elbows.  Only one partner is carrying the weight at a time

then

4 Rounds

20 Deadlifts (135/85)

20 Hang Power Cleans (135/85)

then

400 M Run (Relay)

then

4 Rounds

15 Shoulder to Overhead (135/85)

15 Burpees to Plate 

then

400 M Run (Relay)

 

 

 

Friday – May 29

 

For Time:

5 Muscle Ups (10 Ring Rows/10 Ring Dips Sub)

10 Handstand Push Ups

20 Box Jump Overs (24/20)

30 Hand Release Push Ups

40 KB Swings (53/35)

50 Double Unders

50 Calorie Row

50 Double Unders

40 KB Swings (53/35)

30 Hand Release Push Ups

20 Box Jump Overs (24/20)

10 Handstand Push Ups

5 Muscle Ups

*30 minute cap

Thursday – May 28

 

Part 1:

3-2-1

3-2-1

Back Squat

Part 2:

3 Rounds

Run 200 M

15 Overhead Squats (75/55)

15 Sumo Deadlift High Pulls (75/55)

Rest 1 Minute

 

 

Wednesday – May 27

 

Part 1:

EMOM – 10 Minutes

1 Power Clean

1 Squat Clean

1 Split Jerk 

*Work up to your heaviest set 

Part 2:

7 Minute Rep Ladder (Increasing by 2s)

2 Push Jerks (165/105)

2 Bar Facing Burpees

*Scale the weight to no more than 75-80% of your 1 rep max Push Jerk

 

Tuesday – May 26

Part 1:

4 Sets

Row 500 M

Rest 2 Minutes

*Record your fastest round

Part 2:

3 Sets

50 Double Unders

50 Sit Ups

Rest 2 Minutes

*Record total time

**15 Minute Cap

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Class won’t take long today.  Spend some extra time on mobility after such a high volume past few days and/or take some time to work on skills that you are struggling with.

 

 

 

 

 

 

 

Monday – May 25

Hero Week 2015

 

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Athletes may partition their reps as they please

*If you have a weight vest, wear it

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Please show up as early as you can.  I want the workout to begin within the first 5-10 minutes of class.

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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 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.

Saturday – May 23

Hero Week – 2015

“Whitten”

5 Rounds

22 KB Swings (70/53)

22 Box Jumps (24/20)

400 M Run

22 Burpees

22 Wall Balls (20/14)

*40 Minute Cap

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*All – This can be done with a partner or as an individual.  Please keep in mind this is an EXTREMELY difficult WOD to do in under 40 Minutes and we have had a very high volume week.  Please be smart about this one.

 

Friday – May 22

Hero Week 2015

 

“Tom”

7 Minutes to find:

3 Rep Max Strict Press (from floor)

5 Minute Rest, then

3 Rounds (for total reps)

1 Minute Strict Press (50% of weight from above)

1 Minute Rest

1 Minute Rope Climbs (Or Row for Calories)

1 Minute Rest

1 Minute Max Burpees

1 Minute Rest

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Tom was one of Crossfit Bison’s first 3 members.  He had the look of a beast but also was one of the kindest guys we ever met.  Tom passed away on January 13, 2015 and it was a shock to us all.  He is survived by his wife Marlene and daughter Elisa.  He served in the US Coast Guard and was a police officer with CSX Railroad.  We miss him dearly and this workout will be in dedication to him.

Thursday – May 21

Hero Week 2015

 

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pull Ups

800 M Run

*35 Minute Cap

OR

“Badger Lite”

3 Rounds 

15 Squat Cleans

15 Pull Ups

800 M Run

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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.