Partner WOD: You Go/I GO
For Time:
2000m Row
50 DL (155/225)
50 HSPU (Comp: Strict)
50 DL (155/225)
200 DU

STRENGTH:
Front Squat 6-5-4-3

WOD:
15 min AMRAP:
7 Strict Pull Ups
200m Run
20 WB (14/20, 9/10')
1:00 Rest

WOD:
For Time:
21-15-9
T2B
Power Clean (75/115)

--3 min Rest--

9-15-21
Bar Facing Over Burpees
S2OH (75/115)

WOD:
CrossFit Total:
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

"Fight Gone Bad!"

3 rounds for Max Reps:
1 minute of WB (14/20, 9/10')
1 minute of SDLHP (55/75)
1 minute of Box Jumps (20/20)
1 minute of Push Press (55/75)
1 minute of Cal Row
Rest 1 minute

WOD:
Buy in: 500m Row
4 RFT:
75' Double DB Front Rack Walking Lunges
20 C2B
Buy out: 400m Run

STRENGTH:
12 min EMOM: Complex:
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch

WOD:
12 min AMRAP:
35 DU
10 Power Snatch (55/75)
35 DU
10 Hang Power Snatch (55/75)

STRENGTH:
DL 10-8-6-4-2

WOD:
10 min AMRAP:
15 DL (155/225)
15 SA DB S2OH Right (35/50)
15 SA DB S2OH Left (35/50)

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

Murph Options: Do it alone, or with a partner.

* If you have a weight vest and want to wear it, you are welcome to do so! BUT, only if you have completed Murph before with all Rx movements, and non-partitioned. If you have not done this yet, then no weight vest please. Do it this year, and earn the vest for next year.

*1 Hour Time Cap

---

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.

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

Murph Options: Do it alone, or with a partner.

* If you have a weight vest and want to wear it, you are welcome to do so! BUT, only if you have completed Murph before with all Rx movements, and non-partitioned. If you have not done this yet, then no weight vest please. Do it this year, and earn the vest for next year.

*1 Hour Time Cap

---

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.

WOD:
5 RFT:
25 KB Swings (35/53)
15 Box Jumps (20/24)

Post WOD:
50 Box Step Ups

STRENGTH:
10 min to build to a heavy Thruster triple

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B
Bar Facing Over Burpees

WOD:
18 min AMRAP
50 DU
12 HSPU
300m Run
6 RMU

STRENGTH:
12 min EMOM: 1 Clean & Jerk

WOD:
For Time: Grace
30 Clean & Jerks (95/135)

"Tabata This!"

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull Up
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Ab Mat Sit Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight consecutive intervals. Tabata This scoring is the least number of reps performed in any of the eight intervals for each different movement.