1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

For Time. Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it.
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.

Post time to comments.
compare to 5.26.09

Hooray Running!


WOD 5.30.09

Tabata Interval the following three movements
Double Unders
Kettlebell Swings, 1.5 Pood
Box Jumps, 20"

Post total number of reps per movement to comments.
compare to 4.30.09

Accessory Work

Squat Therapy

Swings and Weighted Lunges

Remember we're only having one class tomorrow at 11am and will be doing "Murph". Check out Friday's post for more details.

Tour of San Fransisco CrossFit CrossFit
The First CrossFit Affiliate Nicki Violetti
Healthy Lifestyles Wane in US BBC
The Surgical War on Fat Slate


Rest Day

Brandy at the Qualifiers

This Sunday at 11am, we will finally be getting our Murph on! Regular 10am, 11am and 12pm classes will be canceled, so that we can all do this workout together.

 The workout consists of the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

The pullups/pushups/squats can happen in any order and combination, but the workout must begin and end with the runs.

For those of you less accustomed to very high volume workouts, please consider scaling to:
1/2 mile run
50 pullups
100 pushups
150 squats
1/2 mile run

Afterwards, we'll head to Prospect Park, Grand Army Entrance for a picnic/BBQ to refuel and celebrate Laurel's bday. Some food will be provided, but everyone should bring whatever they want for grilling and chowing down. We should get there by about 1:30pm.

Happy Birthday Laurel and Allan!!!

Jeremy hits WOD 3 at the NEQ
The Difference
Again Faster
What's so exciting about a 2K row? Byers Gets Diesel


Thruster Ladder

With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.

Use a Barbell or Dumbbells. Choose a weight that challenges your strength.

73°F, 61% Humidity
Post rounds completed to comments

Accessory Work
Rower Practice

The man, they myth, the WARRIOR

South Brooklyn versus NorCal

It's a well known fact that CrossFit Norcal's athletes and trainer's are a bunch of chumps.  Lets prove it to them with the first of many SBK/Norcal affiliate challenges.  Our first competition will be "Jackie" on Saturday, June 20th.  Athletes will perform one round of: Row 1K, 50 Thrusters at 45lbs, and 30 pull-ups for time.  The affiliate with the lowest cumulative time wins!  More details to come.

The ladies of Queens, Brooklyn and Harlem, Soilders at the NEQ CF Queens
CrossFit North East Qualifiers write-up and Photo Set CrossFit Virtuosity


Back Squat


73°F, 60% Humidity
Post loads to comments
compare to 3.25.09

Accessory Work
Heavy Split Jerk Practice

Fisher makes Brooklyn Proud

Stuart Brown says Play is More than Fun TED
Taking Play Seriously NY Times


Rest Day

The unstoppable NEQ Volunteer Staff

The Kettlebells that some of our athletes ordered have been delivered however they're sitting on the steps leading to the cafe.  If you got KB's then please arrange to have them brought inside or taken home. I won't be able to get to the Lyceum until later today.  Please organize on the comments section.

Jason Ackerman gets Interviewed about the NEQ CrossFit Radio
Byers Judges the NEQ Byers Gets Diesel
CrossFit NEQ Recap and Pictures Cynergy CrossFit



Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Post time to comments.
compare to 10.13.08

Accessory Work
Wall slides and lateral tosses

Margie and Jason hold it down at the Qualifiers

Check out more great pics from the Qualifier by Keith of CrossFit Virtuosity!

If anyone would like to help bring equipment out of the U-haul this afternoon please meet at the Lyceum at 5pm. Thanks everyone!