053014
7 rounds for time of:
10 wall ball shots
10 pull-ups
10 pistols (5 each leg)
10 plate snatches 45#

Sorry for the mix up, we posted the wrong WOD! But now you have a heads up for Friday. Here is Thursdays WOD:

052914
Deadlift 5 x 60%, 5 x 65%, 5 x 70%

21-15-9 reps for time of:
Deadlift 245/175
Box jump 30/24

Shoulder press 5 x 60%, 5 x 65%, 5 x 70%, (pause, bar spread)

1-10
Thrusters 95/65
Burpees over bar

Strength: back squat (pause)
5 x 60%, 5 x 65%, 5 x 75%

“Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell swings 50/40
12 Pull-ups

Although we do not have class Monday the 26th, we still have a WOD! Grab a friend and tackle it at home, the nearest park, or a running track.

And since you won’t have your coach with you, there are three available levels of the WOD. Chose the one that best suits you!

Home WOD
Level 1
12 min AMRAP
5 burpees
10 squats
15 knees to elbows (laying down)

Level 2
20 min AMRAP
10 burpees
15 squats
20 knees to elbows (laying down)

Level 3
20 min AMRAP
10 burpees
15 squats
20 knees to elbows (laying down)
Cash out:
5 rounds for time:
100m sprint
60 sec rest

Just a reminder that we will not be having any classes this weekend (Saturday – Monday). Have a safe and happy Memorial Day!

Fridays WOD will be a dice game!
Elements and time are a surprise!

*as always, scaling will be available.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

for those in a time crunch, some members will be doing “half Murph”

Run 800m
50 pull-ups
100 pushups
150 squats
Run 800m

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.

Skill/strength: Clean

8 min AMRAP
9 deadlifts 115/75
6 hang power cleans 115/75
3 shoulder to overhead 115/75

Rest 2 min

6 min AMRAP
18 sit-ups
12 KB swings
6 burpees

3 RFT:
40 double unders
30 Box jump, 24/20
30 Wall ball shots