Sunday 140525

Programming & Holiday Schedule Notes: Make ups for “Cindy” and “Elizabeth” will be today, Sunday 5/25 in the Experienced WOD classes. Do NOT plan to make up “Cindy” on Sunday if you plan to attend the Memorial Day “Murph” workout on Monday 5/26. Memorial Day classes will run on a Sunday schedule BUT ONLY AT OUR 28th St LOCATION. Classes on UWS are cancelled on Memorial Day.

Olympic Lifting Skill: Tall Cleans and 3 Position Cleans

Olympic Lifting Skill: Tall Cleans and 3 Position Cleans or “Elizabeth”/”Cindy” make up.

(Photo credit: Lisa Haefner)

Here’s what’s on tap for Monday’s Memorial Day classes, following a Sunday schedule and only happening at our 28th St. location:

All-levels/Beginner / Experienced:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Post time to comments.


  • Andrew Rosen

    Went to Crossfit Hamptons today and re-did 14.4 from this years open. Made it through all of the cleans this time with 90 seconds left. Much better than the open where my TTB were terrible and I only made it through 20 cleans. Being around the athletes and coaches in the experienced classes has really helped.

  • Jason K

    Everything tomorrow seems full. Will additional capacity be added by any chance?

    • Hari Singh

      Done. Try now.

      • Jason K

        Much better – thanks Hari

  • John E

    Is the oly lifting skill going to be a regular thing from now on? Really enjoy it as I’ve been very rusty with the oly lifts

  • ToddMorris

    10:30 Experienced w/ Brian

    A: up to 5 Tall Cleans @ 135lbs
    B: up to 3 Position Clean @ 205lbs
    EC: 5 sets of 10 GHD Med Ball Situps @ 20lbs

  • Craig Bagno

    11am All Levels with Coach Sofia. I love these skill WODs. I’m exponentially more comfortable with Oly than I was just a few weeks ago. Something clicked. Thanks to Sofia with advice to keep my knees out of the way.

    Never above 95# for A or B. All form, all the time. 😉

  • Nicholas Ross

    Tall cleans up to 135
    3 position cleans 185

  • Addie B

    10:00am w/ Pete
    A: 5×3 Tall Cleans @ worked to 155lbs
    B: 5 sets of 3 Position Cleans @ worked to 175lbs
    I’m loving the weekend skill work.

  • Jeff Yazel

    Anyone need a room for regionals? I have space.

  • Kate Parker

    9:30 with Brian
    Tall cleans: 33-43-53-58-63
    3 position cleans: 83-93-103-113-123-133 (made the 2 hang cleans but failed the clean)
    Loving these tall cleans/snatches – super helpful at getting me to actually squat.