Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: 20 Calories of Assault Bike or Concept 2 Bike Erg 20 Dumbbell Thrusters (50/35 lb DBs) 20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box) 20 Read more about 08/31/2019[…]

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run (together) 80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners) 53/35 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying Read more about 08/17/2019[…]

Storm King – Open Gym Metcon (Time) In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings53/35 12 Pull-Ups If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your Read more about 08/10/2019[…]

Storm King – Open Gym Metcon (Time) “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 20/14 8000 Meter C2 Bike 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should Read more about 08/03/2019[…]

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Handstand Push-Ups 6 Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (70/53 lb) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner Read more about 07/27/2019[…]

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (50/35 lb) 30 Wall Ball Shots (20/14 lbs) 20 Overhead Squats (95/65 lbs) 10 Strict Pull-Ups Partner A starts with Read more about 07/13/2019[…]

Storm King – Open Gym Metcon (Time) In teams of two, complete the following for time: 100 Alternating Front-Racked Reverse Lunges (135/95 lbs) 400 Meter Run (together) 80 Push Presses (135/95 lbs) 400 Meter Run (together) 60 Power Cleans (135/95 lbs) 400 Meter Run (together) 40 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″) 400 Meter Run Read more about 07/06/2019[…]

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing (or 12 Calories of Assault Bike) 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Read more about 06/08/2019[…]

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Read more about 06/01/2019[…]

Storm King – CrossFit 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