Welcome to our daily blog, the home of CrossFit Gambit, and downtown St. Louis' #1 Source for evidence-based fitness! Here you will find a workout of the day (WOD) along with pictures, videos and other general fitness advice and tips. And of course, feel free to email with any questions or comments!
Monday, May 28, 2012 at 6:33PM ;)
*See George. See George working hard. Be like George.
Big thanks to everyone that came out to Memorial Day Murph! We had a massive crowd of 30! I came in dead last with my 45lb vest at 53 minutes and change. We had a few people go sub-40:00 which is fantastic. Some of you had been asking about Murph...and now you know.
Power clean & push jerk: 5-3-2-1-1-1
then..
for time:
1k row
50 kettle bell swings, 53/35lbs
Saturday, May 26, 2012 at 3:03PM 
MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
for time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*pull-ups, push-ups and squats can be partitioned as needed.
Thursday, May 24, 2012 at 7:49PM ;)
*Kelley and Bridgette at the North Central Regional.
Just another reminder:
MEMORIAL DAY SCHEDULE:
Noon: Murph (everyone is invited)
4:30pm On-ramp #1
All other classes are cancelled
15:00 AMRAP
1k row buy-in
then as many rounds as possible with remaining time of...
25 double unders
15 wall ball shots, 20/14lbs
10 push-ups
5 pull-ups
Wednesday, May 23, 2012 at 10:38PM SCHEDULE CHANGE: on the coming Monday, all normal classes will be cancelled. We will be meeting at noon for Memorial Day Murph instead:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
We will also be holding an on-ramp class at 4:30pm. Please email Andrew@crossfitgambit.com with any questions.
3 rounds for time:21 box jumps
15 sumo deadlift hi-pulls, 95/65lbs
9 thrusters, 95/65lbs
CASH OUT: 30 burpees
Tuesday, May 22, 2012 at 9:19PM ;)
Coach's Choice WOD:
AMRAP 12:00
21 double unders
9 ground to overhead, 40/20lb dumbbells
15 knees to elbows
Tuesday, May 22, 2012 at 7:41AM "jason"
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
Sunday, May 20, 2012 at 6:54PM
Power snatch+overhead squat:
3+3-2+2-1+2-1+2-1+2
Then...
3 rounds:
750m row, 3:00 rest
Or...
3 rounds:
800m run, 3:00 rest
Wednesday, May 16, 2012 at 9:02PM ;)
Almost time for the North Central Regional. Featuring our very own Jake Howard and Kelley Jackson. Good luck guys!
*No noon class today
"JT"
21-15-9 reps for time:
handstand push-ups
ring dips
push-ups
