Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye. OR Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run 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...Read more

10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35   ——–2 min rest———-   10 Min AMRAP 24 cal Ski or Bike 12 HSPU   ———2 min rest————-   10 Min AMRAP 30 SA Alt Kb Swing, 53/35 20 Sit-ups 10 Burpees   Virtual 6am + 4pm 10 min AMRAP 5 Renegade Rows Per arm 10 Weighted Lunges Per leg 15 Skull Crushers   10 min AMRAP 15 SDHP 15 HSPU   10 Min AMRAP 30 SA Alt KB Swings 20 Situps 10 Burpees  Read more

15 Minutes to a heavy Clean Then…… 6-5-4-3-2-1 Muscle Ups Squat Clean 185/133 Virtual WOD: 7am, 12 noon, 6pm a. Bent Over Row with 2 second pause 3×10-15 b. Floor Press 3×10-20 Then…… 21 Wood Choppers, rt 21 Wood Choppers, lt 50 Jumping Squats 15 Wood Choppers, rt 15 Wood Choppers, lt 50 Jumping Lunges 9 Wood Choppers, rt 9 Wood Choppers, lt 50 Broad Jumps Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400m  Read more

Fit4all- 9am AMRAP 35 Minutes 20 Ring Row 20 Cossack Squat per leg (weighted or unweighted) 20 Burpee 20 DB Push Press per arm 20 DB WOOD Chopper per side *Every 5 Minutes run 400mRead more

10 Min EMOM 1 Snatch + 1 Hang Snatch   Then…   4 min AMRAP 400m Run Max Wall Ball Shots, 20/14   ———2 min rest———–   4 min AMRAP 400m Run Max DB Snatches, 50/35   ———2 min rest————   4 min AMRAP 400m Run Max OHS, 95/63   Virtual WOD (6am / 4pm) Single Leg Wall Sit: 3 x :30-:100 Bicep Curls: 3 x 10-15   Then…   2 Rounds 50 Lunges 1 min plank 40 Alt Leg V ups 1 min plank 30 Chair Dips 1 Min Plank   Saturday July 4th Schedule 7:30am CrossFit 9:00am Crossfit  N0 OPEN GYM   Read more