The Murph

Price: $0

Event Date:May 29th, 2017 9:00 am

B3 Gym is hosting a workout and BBQ on Memorial Day to honor fallen military members while raising funds for the Jonathan Cote Memorial Scholarship. This scholarship aids veterans at Santa Fe College and The University of Florida in paying for semester tuition and books. The scholarship was started by Chris “Boris” Marhefka, owner of B3, in honor of his friend, Jonathan Cote, who was killed in action overseas in 2006.

The workout B3 is hosting on Memorial Day is called the Murph. The workout was a favorite of fallen LT. Michael P. Murphy, which is where the name Murph comes from. Murphy was a Navy Seal who received the Medal of Honor in 2007 after he fatally led his team on a mission to capture a key Taliban leader in 2005.

The Murph consists of a one mile run, 300 squats, 200 push-ups, 100 pull-ups and another one mile run.

Grand Opening Special

Grand Opening Special

Price: $0

Event Date:

2 Weeks Free Training!

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First Friday Throwdown

1st Friday of every month leading up to the 2017 CrossFit OPEN

Price: $0

Event Date:

On Oct 7th, Nov 4th, Dec 2nd, Jan 6th and Feb 3rd, B3 will invite ONE local CrossFit gym to come “throwdown” with us on a WOD.

This is a community driven event, to facilitate positive relations in our local community, provide a year-round competitive event, and provide a fun social gathering afterwards.

Tentative Structure:

  1. One WOD: Rx, Intermediate, & Scaled (5-12 min range.)
  2. $10 buy in/Athlete: 100% proceeds donated to charity of visiting gym’s choice)
  3. 6:00-8:00pm. Expect approx 20-30 athletes from each of the two boxes.

The Reason is to:

  1. Continuously Improve community relations.
  2. Provide a periodic competitive environment for athletes of all levels
    (to fine tune competition environment skills or introduce to first timers in lower stakes.)
  3. Uphold virtuosity of movement with judging standards and condition judges for future OPEN and events.

Standards (Rx):

Thruster 95/65
Chest 2 Bar
Deadlift 285/185
Clean & Jerk 165/115#
Snatch 135/95#
Wall Balls 20/14 10’/9′ target
Bar MU
Toes to Bar
Double Unders
Box Jumps 30/24 inch
Rope climbs
Kettlebell Swing 70/53
Pistols
Handstand Pushups

Standards (Int.):

Thruster 75/45
Pull ups
Push Ups
Deadlift 185/125#
Clean & Jerk 115/85#
Snatch 95/45#
Wall Balls 20/14 10’/9′ target
Toes to Bar
Double Unders
Box Jumps 24/20 inch
Kettlebell Swing 53/35

Standards (Sc):

Single-unders
Box step overs 20″/18″
Jumping pull ups
Deadlift 135/95
Wall Balls 16/12 9’/8′ Target
Ab Mat Sit-ups
Kettlebell Swing 53/35
Ring Rows

Event 4

Price: $0

Event Date:

Check out our video below for all the details for Event 4!

RX
For Time (16:00 Cap):ATHLETE 1
50 Unbroken DUs
20 WBS @ 20/14 to 10’/9′
50 Unbroken DUs
40 T2BATHLETE 2
40 Unbroken DUs
30 WBS @ 20/14 to 10’/9′
40 Unbroken DUs
30 Pistol SquatsATHLETE 3
30 Unbroken DUs
40 WBS @ 20/14 to 10’/9′
30 Unbroken DUs
20 HSPU

ATHLETE 4
20 Unbroken DUs
50 WBS @ 20/14 to 10’/9′
20 Unbroken DUs
10 Bar MU

SC
For Time (16:00 Cap):ATHLETE 1
50 Unbroken SUs
20 WBS @ 20/14 to 9’/8′
50 Unbroken SUs
40 K2PATHLETE 2
40 Unbroken SUs
30 WBS @ 20/14 to 9’/8′
40 Unbroken SUs
30 MB OH Lunge (in place)ATHLETE 3
30 Unbroken SUs
40 WBS @ 20/14 to 9’/8′
30 Unbroken SUs
20 HRPU

ATHLETE 4
20 Unbroken SUs
50 WBS @ 20/14 to 9’/8′
20 Unbroken SUs
10 Chin Over Bar Pull-up

Workout Description

Teams will line up in their designated lane behind the starting line. At the call of 3-2-1-go, Athlete 1 will complete the first part of this workout. Once finished, they will run back to the starting line and tag in Athlete 2. Once Athlete 2 completes their part, they will tag in athlete 3, and so on.

The score for this workout will be the total time to complete all 4 parts. If the team does not finish within the 16:00 time cap, each rep not completed will be an additional second added to 16:00. The time after each part will be used as the tiebreak.

Standards of Movement

Double Unders
The rope must pass under the feet twice for each jump. All reps must be completed in one unbroken set. If an athlete stops jumping at any point before the reps are completed, they must start that set over.

Single Unders
The rope must pass under the feet only once per jump. All reps must be completed in one unbroken set. If an athlete stops jumping at any point before the reps are completed, they must start that set over.

Wall Ball
The ball must be taken from the bottom of a squat, with the hip crease below the knee, and thrown to hit the specified target. Rx males will throw to 10 feet with a 20# ball and females to 9 feet with a 14# ball. Scaled males will throw to 9 feet with a 20# ball and females to 8 feet with a 14# ball. The middle of the ball must hit the wall at or above the specified target height. If the ball hits low or does not hit the wall, the rep will not count. If the ball is dropped between reps, it must come to a full stop on the ground before beginning the next rep.

Toes-to-Bar
The athlete must go from a full hang to both feet contacting the bar at the same time inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind plane of the bar. This can be accomplished with bent knees.

Knees-to-Parallel
The athlete must go from a full hang to both knees passing above the hip crease at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. This can be accomplished with bent knees.

Pistol
The movement begins with the athlete standing with the hip and knee of the squatting leg fully extended. The hip must pass below parallel at the bottom, and the opposite foot cannot touch the ground until the squatting leg is fully extended with control shown. Athletes will be allowed to hold the foot of the opposite leg with their hand. Athletes will not be allowed to rest the opposite leg on the squatting leg.

MB OH Lunge
The lunge must start with the ball in the overhead position. Elbows do not need to be locked out, but no part of the wall ball may touch any part of athlete’s body. The trailing leg’s knee must touch the ground at the bottom and the hips must come to full extension at the top for each rep to count. Lunges will be completed in place and athletes will be allowed to step forwards or backwards.

HSPU
Every rep will begin and end at the top of a handstand with the arms fully locked out, heels in contact with the wall, and hips open with body in line with the arms. At the bottom, the athlete’s head must make contact with the mat. The feet do not need to remain in contact with the wall for the entire movement. Kipping is allowed.

HRPU
Each rep will start with the chest and thighs on the ground. The athlete must push up into a plank position with elbows locked out, return to the starting position, and remove hands from the ground before proceeding into the next rep. Snaking push-ups will not be allowed. Quads and chest must come off the ground at the same time.

Bar Muscle Up
At the bottom of the movement, a full lock-out is required and the feet must be off the ground. At the top, the elbows must be fully locked out while supporting the body above the bar. Kipping or strict muscle-ups are allowed. Swings or rolls are not allowed.

Chin Over Bar Pull-up
Strict, kipping, or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the athlete must clearly show the chin over the horizontal plane of the bar.

Event 3

Price: $0

Event Date:

Check out our video below for all the details for Event 3!

RX
For Time (12:00 Cap):
*M/F Pairs*

M/F Pair 1
21 – 15 – 9
Synchro OHS @ 95/65
Synchro Burpee

then,

M/F Pair 2
9 – 15 – 21
Synchro OHS @ 95/65
Synchro Burpee

SC
For Time (12:00 Cap):
*M/F Pairs*

M/F Pair 1
21 – 15 – 9
Synchro OHS @ 65/35
Synchro Burpee

then,

M/F Pair 2
9 – 15 – 21
Synchro OHS @ 65/35
Synchro Burpee

Workout Description

At the call of 3-2-1-go, male/female pair 1 will complete 21 synchronized overhead squats followed by 21 synchronized burpees. Then they will complete 15 synchronized overhead squats and 15 synchronized burpees. Finally, they will complete 9 synchronized overhead squats and 9 synchronized burpees. Once completed, male/female pair 2 will complete 9, 15, and 21 reps of each movement in the same fashion.

The score for this workout will be the total time to complete both parts. The time the first pair completes their part will be used as the tiebreak.

Standards of Movement

Synchro Overhead Squat
The barbell must be kept overhead with the arms locked out. The hip crease must pass below the knee at the bottom of the squat. At the top, the knees and hips must be completely extended with control shown. A squat snatch will count as a rep as long as the requirements are met. Pairs must reach the top of the squat together before proceeding into the next rep. Scaled female athletes must set the bar back on the ground. There will be a 10 second penalty for dropping an empty barbell.

Synchro Burpee
This is a standard burpee. At the bottom of the movement, the athlete’s chest and thighs must touch the ground at the same time before proceeding into the next rep. At the top, both feet must clearly leave the ground with hips and knees full extended and hands touching overhead.

Event 2

Price: $0

Event Date:

Check out our video below for all the details for Event 2!

Here is a little more detail about the workout:

RX
For Max Reps/Calories:0:00 – 2:00
M1 Row for Cals
M2 AMRAP Squat Clean @ 1852:00 – 4:00
F1 Row for Cals
F2 AMRAP Squat Clean @ 1354:00 – 6:00
M2 Row for Cals
M1 AMRAP Squat Clean @ 185

6:00 – 8:00
F2 Row for Cals
F1 AMRAP Squat Clean @ 135

SC
For Max Reps/Calories:0:00 – 2:00
M1 Row for Cals
M2 AMRAP Power Clean @ 1352:00 – 4:00
F1 Row for Cals
F2 AMRAP Power Clean @ 954:00 – 6:00
M2 Row for Cals
M1 AMRAP Power Clean @ 135

6:00 – 8:00
F2 Row for Cals
F1 AMRAP Power Clean @ 9

Workout Description

Teams will be divided into same sex pairs, 2 men and 2 women. From 0:00 – 2:00 on the clock, Male 1 will row for calories while Male 2 completes as many cleans as possible. From 2:00 – 4:00 on the clock, Female 1 will row for calories while Female 2 completes cleans. From 4:00 – 6:00 on the clock, Male 2 will row for calories while Male 1 completes cleans. From 6:00 -8:00 on the clock, Female 2 will row for calories while Female 1 completes cleans. Rx athletes will be required to perform squat cleans while scaled athletes will be allowed to perform power cleans. Men’s weight is 185# for Rx and 135# for Scaled. Women’s weight is 135# for Rx and #95 for Scaled.

Male 1 may begin seated on the rower, but will not be allowed to touch the handle until the call of 3-2-1-Go. Male 1 will accumulate as many calories as possible in 2:00 while Male 2 perform cleans. For Rx athletes, cleans must be full squat cleans. For scaled athletes, cleans can be power cleans or squats cleans. At 2:00, Female 1 will transition onto the rower and accumulate as many calories as possible while Female 2 perform cleans. During transitions athlete will not be allowed to touch the rower or the barbell until the appropriate time on the clock. Pairs will switch again at 4:00 on the clock and the male pair will switch movements. At 6:00 on the clock, pairs will switch again and the female pair will switch movements.

There will be two scores for this workout. The first score will be the total number of cleans in 8:00 and the second score will be the total calories in 8:00.

Standards of Movement

Squat Clean
Rx athletes must clean and receive the barbell in a front rack position with elbows in front of the bar and with the hip crease passing below the knees at the bottom of the squat. The rep finishes with the athlete standing with knees and hips fully extended. If the bar comes off the shoulders before the hips and knees are extended, then the rep does not count. Athletes are allowed to catch the bar in a power position as long as there is continuous downward movement into a full squat.

Power Clean
Scaled athletes have the option of performing a squat clean or a power clean. Athletes must receive the barbell in a front rack position with elbows in front of the bar. The rep finishes with the athlete standing with knees and hips fully extended. If the bar comes off the shoulders before the hips and knees are extended, then rep does not count.

Row
The handle must be returned to the cradle before athletes switch. Athletes switching onto the rower cannot touch the equipment until their 2:00 work time begins. The monitor will run continuously and the team’s total calories for 8:00 will be recorded as a score.

Battle of the Boxes – Event 1

Price: $0

Event Date:

Check out our video below for all the details for Event 1!

 

Here is a little more detail about the workout:

RX
For Time (15:00 Cap):8 Rounds
8 Hang Power Snatch @ 115/75
8 Lateral Burpee over Bar
+
8 Rounds
8 Thruster @ 115/75
8 C2B Pull-up
+
8 Rounds
8 S2OH @ 115/75
8 Ring Push-up

SCALED
For Time (15:00 Cap):8 Rounds
8 Hang Power Snatch @ 95/55
8 Lateral Burpee over Bar
+
8 Rounds
8 Thruster @ 95/55
8 Chin Over Bar Pull-up
+
8 Rounds
8 S2OH @ 95/55
8 Hand Release Push-up

Workout Description

Teams will have 15 minutes to complete the above workout. Teams will line up in their designated lane behind the starting line. At the call of 3-2-1-go, athlete 1 will complete 8 hang power snatches and 8 lateral burpees over the bar. Once they complete a full round, they will tag in athlete 2 behind the starting line. Athletes 2, 3, and 4 will complete a full round in the same fashion before athlete 1 may begin a second round. The team may decide the order of athletes, but the order must remain the same throughout the entire workout. Once all 4 athletes have completed a total of 8 rounds of the first couplet, they will move on to the second couplet. Once the team has completed 8 rounds of the second couplet, they will move on to the third couplet.

The score for this workout will be the total time to complete all three couplets. If the team does not finish within the 15-minute time cap, each rep not completed will be an additional second added to 15 minutes. The tie break will be the time each couplet is finished.

Standards of Movement

Hang Power Snatch
The rep begins with the bar in the hang position with the hips and knees fully extended and finishes with the bar overhead with the hips and knees fully extended and feet in line, under the hips. The bar must travel overhead in one smooth movement. Press outs will be allowed, however if any part of the barbell makes contact with the head or shoulders, the rep will not count. This is a power snatch, so the bar must be received with the hip crease above the knee.

Lateral Burpee over Bar
The athlete must perform this movement parallel to the barbell. The athlete’s chest and thighs must touch the ground at the bottom. The athlete must then come to his or her feet to jump over the barbell with a two-footed jump. There is no hip extension requirement. The rep is completed after the athlete performs a burpee and both feet land on the other side of the bar.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom on a front squat to full lockout overhead in one motion. A full squat clean into a thruster is allowed when the bar is taken from the ground. The hip crease must pass below the knee at the bottom. The bar must come to a full lockout overhead with the hips, knees, and arms fully extended, and the bar directly overhead.

Chest to Bar Pull-up
Strict, kipping, or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (at any point below the clavicle) must clearly come into contact with the bar.

Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A strict press, push press, push jerk, or split jerk may be used as long as the elbows, hips, and knees are fully extended and the bar finishes directly over the body with the feet in line and under the hips.

Ring Push-up
The rep starts with hands in the rings and arms fully locked out with only the feet touching the ground. The athlete will touch the chest to the abmat at the bottom and the rep is complete when the arms are fully locked out in a plank position. If the athlete’s chest does not come in contact with the abmat, the rep does not count.

Chin over Bar Pull-up
For scaled athletes, regular chin over bar pull-ups are required. Strict, kipping, or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the athlete must clearly show the chin over the horizontal plane of the bar.

Hand Release Push-up
Each rep will start with the chest and thighs on the ground. The athlete must push up into a plank position with elbows locked out, return to the starting position, and remove hands from the ground before proceeding into the next rep. Snaking push-ups will not be allowed. Quads and chest must come off the ground at the same time.