Monday


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A. Every 2 minute for 6 rounds:

Power Clean

5-5-3-3-1-1

B. 15 min AMRAP:

1 Power Clean (155/105)

3 Strict Pullups

6 Hand Release Pushups

9 Air Squats


Endurance

3 Rounds:

800m Run (moderate pace)

Rest 1 min

then:

50 Box Jumps (24/20)

rest 1 minute

then:

4 Rounds:

400m Run (hard pace)

Rest 2 minutes

Saturday

9am Weightlifting

A) Muscle Snatch + Sn. Balance 2+1

5 sets @ 50-55%

B) Snatch

70x3, 75x3, (80x3)x3

C) Clean + Front Sq. +Jerk

70x2, 75x2, 80x2, (85x1)x3

10am WOD

Every 5 minutes for 5 rounds:

15 Russian Twists (20/14)

12 Lunge Steps (45´s/30´s)

9 Burpees

400m. Run

Tom


U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.



“Tom”

25 Minute AMRAP:

7 Muscle Ups *

11 Thrusters (155/105)

14 Toes to Bar

*7 BMU or 7 CtoB +7 Dips

Thursday



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A. Every 75s for 10 rounds

Back Squat x2

65, 65, 70, 70, 75, 75, 80, 80, 85, 85%

B. 3 Rounds:

For Max Reps

2 Minutes DU’s

2 Minutes Calorie Row

2 Minutes Strict HSPU’s

Rest 1 minute



Wednesday



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A. Every 90s for 7 rounds:

Strict Pullups

8-6-4-2-1-1-1

B. Every 5 minutes for 4 rounds:

200m Run

20 DB OH Walking Lunge Steps (50/35)*

15 KB Swings (53/35)

*rounds 1 & 3 use the right arm only. Rounds 2 & 4 use the left arm only

Monday


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A. Every 2 minutes for 5 rounds:

3 Tap n Go Cleans

B. 5 Rounds:

12 Toes to Bar

6 Clusters (95/65)


Endurance

Every 5 minutes for 8 Rounds:

5 Burpees

75 Single Unders

100m Sprint*

Run to Church door. Walk back as part of active recovery/rest. Each round is max effort but not scored



Saturday

A. 2 Hang Power Snatch + OH Squat

55, 60, 65, 70, 70

B. Snatch x2

60, 70, 75, 80, 85, 85

C. 3 Power Cleans + 1 Push Jerk

60, 65, 70, 75, 75

D. RDL

4X5

10am WOD

In 10 minutes:

“Annie”

50-40-30-20-10

Double Unders

Situps

then:

In 10 minutes:

30-20-10 reps of:

Calorie Row

Box Jumps (24/20)

Manuel


Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.  Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.  Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Manuel

5 rounds for max reps of:

3 mins of Rope Climbs

2 mins of Air Squats

2 mins of Push-ups

3 mins to Run 400 m*


RX is a weight vest 20/14

*After the run, rest for the remainder of the 3 mins before beginning the next round.

Thursday


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A. Every 2 minutes for 6 rounds:

Deadlift

8x60, 6x70, 5x75, 3x80, 3x85, 3x85+

B. 15 minute AMRAP:

40/30 Cal Row

20 Deadlifts (135/95)

40 Knees to Elbows

20 Shoulder to OH (135/95)

Tuesday 6/4

A. Every 2 minutes for 5 rounds:

4 Back Squats

60, 65, 70, 75, 80%

B. 6 minute AMRAP:

8 KB Goblet Squats (70/53)

8 Pull-ups

Rest 3 minutes:

6 minute AMRAP:

8 KB SumoDLHP (70/53)

8 Toes to Bar

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A. Every 90s for 8 rounds:

2 Turkish GetUps

B. 3rounds:

400m Run

20 D.B. Power Snatches

10 Burpee Box Jump Overs

Endurance

Long Left Lap

Rest 3 minutes

1000m Row

Rest 3 minutes

Long Right Lap

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Saturday

A. Hang Power Snatch

3x50, 2x60, 1x70, (1x75)x3

B. Clean + Jerk

3x60, 2x70, 2x75, 1x80, 1x85, 1x90, 1x90

C. OH Squat

5x3 @75% (of 1rm sn)

12 minute AMRAP:

50 Side Jumps over Parallette

25 Pullups

50 Bicycle Situps

Rest 4 Minutes

12 Minute AMRAP:

50 Box Step Ups (50/35)

25 KB SumoDLHP (70/53)

50 Situps

Dae Han




U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

3 Rounds:

800m Run w/ Plate (45/35)

3 Rope Climbs (15/12)

12 Thrusters (135/95)

35 Minute CAP

Murph 2019


n 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.

n 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.

Memorial Day Murph

This year we will be doing Murph on Monday 5/27. We will have one class at 10am. However, in order to take some pressure off the 10am class, and if you need to get going earlier I (Ryan) will be doing it at 9am. Any and all are welcome to join. I will open up the gym at 8:45am and warm up for 15 minutes, and begin at 9am sharp.

On Tuesday (5/28) we will not be having 9am-Noon Open gym. Normal schedule otherwise

There are a number of different ways to scale this workout. Here are some options. A large majority will do Murph at Level 3. The average men's time is 47 minutes (no vest) and women's is 50 minutes (no vest). So the expectation is keep this under an hour.

Level 1: Everything in order with a weight vest on. This version is advanced and requires extensive experience with a weight vest and strong body weight movements.

Level 2: "Cindy Style"* with a weight vest. If you have very strong body weight movements, this may be an option. Or, in order no weight vest

Level 3: Cindy Style no weight vest. This is the most accessible version of Murph

Level 4: Half Murph. Do both the mile runs but do 10 rounds of Cindy (this is still 50 pull-ups, 100 pushups and 150 squats). If you have been inconsistent coming into the gym, or the full volume seems like too many reps, this is the way to do it

*Cindy Style= 20 rounds of: 5 pull-ups, 10 pushups, 15 air squats