Snatch Doubles: Work to heavy for 15 Min Then…. 3 Rounds: 100 Double Unders 21 KB Swings, 70/53 12 Target BurpeesRead more

8am and 10am Classes: Murph 1 Mile Run 100 Pullups (Ring Rows only, no banded pullups today) 200 Pushups 300 Air Squats 1 Mile Run *Wear a 20/14lb weight vest * 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.Read more

OLYMPIC LIFTING -2 Snatch Grip Deadlifts + Low Hang Snatch: Work to a heavy -Jerk W/Pause in Dip and Catch: 4 x 1 ENDURANCE: 17 Min AMRAP Ladder Cal Ski: 10-20-30-40… Deadlift, 135/83: 10-20-30-40 Rope Climb: 1-2-3-4….. 17 Min AMRAP Ladder Cal Bike: 10-20-30-40…. SA Db Push Press: 10-20-30-40… Weighted Sit-up: 10-20-30–40….Read more

5 Rounds 5 minute AMRAPS, 2 minute rest after each round: Each round starts with max reps of Toes to Ring or Toes to Bar for 1 Minute Then, AMRAP with remaining time: 5 High Box Jumps 10 DB Hang Snatch 50/35 20 DB OH LungesRead more

WWPF – Happy Birthday Jay-Z FOR TIME: 5 Rounds 5 Synchronized Bar MU 24 Hang Power Cleans, 135/93 (Partner holds front rack) 41 Drag Rope DU (mix anyway) Then, 1 Round 41 Synchronized Birthday Target Burpees Then, 1 Round Accumulate 1600m Med Ball Run Relay (can mix into any distance relay)Read more