8am-10am Open Gym 10am: Memorial Day Murph Complete the following hero WOD by yourself or with a partner: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key
10am: Oly Lifting 11am: Enduro WOD 5 Rounds 500m Row 30 DU 12 T2B 200m Run *Rest 2 minutes between rounds Join us Monday at 10 for the annual Murph Workout
Deadlift: 1-1-1 (90%-100%) Then…. 10 min AMRAP 5 Deadlifts, 275/205 10 HR Pushups 15 Wall Ball Shots, 20/14
15 Minutes to a heavy Jerk from Rack Then…. WWPF AMRAP 20 alternating rounds with partner 5 Clean and Jerk 185/133 10 Chest to Bar Pullups 20 Double Unders *tag partner after double unders* Rest as your partner goes through a full round. Β These are to be all out sprints. Selena and Gaga during
Power Snatch 3-3-3 Then 15 Min AMRAP 5 Power Snatch 155/105 10 Box Jumps 15 Air Squats 200 Meter run Post Loads and Rounds to Comments and ZEN:
Bench Press: Test 1 RM Then… For Time: 1000m Run 75 Wall Ball Shots, 20/14 50 KB Swings, 53/35 25 Burpees (jump over wall ball), 20/14 Funny Man finally got his bar MU!
Power Clean 3-3-3 Then…. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Cleans Β 185/133 Riley on the podium at her first crossfit competition
Congratulations to our team of athletes and coaches who made it to our 7th CrossFit Games Regional competition! 2 rep max back squat then 2 sets at 90% 15 min AMRAP of 300m Row 3 rope climbs 15ft
Endurance WOD 30 Min. AMRAP 1 Mile Row (1600 Meters) Cash In Then with Remaining Time 3 Rounds Cindy 5 Pullups 10 Pushups 15 Air Squats 200 Meter Run Post Rounds to ZEN and Comments:
Dead Lift 2-2-2 Then Fight Gone Bad For Time 30-20-10 Reps of: Wall Balls 20/15 Sumo DeadLift High Pull 75/45 Box Jump 24/20 Push Press 75/45 Post Loads and Times to Zen and Comments:
“WWPF”- For Time (35 min cap) 400m Firemans Carry, switch as often as needed 80 Power Snatches, 75/55 (mix anyway, 1 bar) 300m Firemans Carry 60 C2B Pull-ups, (1 person works at a time) 200m Firemans Carry 40 Weighted Push-ups, 45/25 (1 person works at a time) 100m Firemans carry 12 Rope Climbs Watch the
Front Squats 3-3-3 Then 12 MIN AMRAP 10 Clean and Jerk 155/105 50 Double Unders Post Loads and Rounds to Comments and ZEN:
