STRENGTH:
OHS 5-4-3-2-1

WOD:
5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

3:00 rest

5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

Happy Independence Day - One class only today at 10 AM!

We will honor our freedom with the HERO WOD "GLEN".

"Glen"

For time:
30 Clean and jerk (95/135)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

---------------------

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD:
12 min AMRAP:
15 T2B
20 DB Snatch (35/50)
40 DU

Post WOD:
For Time:
500m Row or Ski Erg

STRENGTH:
3-3-3-3-3-3-3 Hang Squat Clean

WOD:
8 min AMRAP:
8 HSPU
8 Front Squat (Rx: 75/115, comp: 115/180)

STRENGTH:
10 min EMOM: 2 re-grip Snatch

WOD:
For Time:
21-15-9-15-21 Snatch (65/95)
7-5-3-5-7 Ring MU

STRENGTH:
5x Complex:
5 Double DB Squats
5 Double DB S2OH
5 Double DB Thrusters
:15 Front Rack Hold

1:00 Rest

WOD:
7 min AMRAP:
7 Thrusters (65/95)
7 Push-ups

WOD:
On a running clock:
0:00-5:00: Max Cal Row
5:00-10:00: Run
10:00-15:00: Assault Bike/Ski Erg Max Cals
15:00-20:00: Box Step Ups (20/24)

"The i1uvit 50"
50 KB Swings (35/53)
50 Lateral DB Over Burpees
50 Air Squats
50 Abmat situps
50 DU
50 Wall Balls (14/20, 9/10’)
50 T2B
50 DB Snatch (35/50)

5 RFT:
1 Round DT:
12 DL (105/155)
9 Hang Power Clean (105/155)
6 Push Jerk (105/155)
20 C2B
------------------------------
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

HERO WOD: Operation Red Wings by Mike Tappert from Jet City CrossFit

This is 5 Rounds of 5 Movements
(1 for each of the original 5 phases of the planned operation)
19 Reps (19 Sailors and Soldiers that were KIA)
1 Rep Max C&J for the Rescue Mission to rescue the only survivor.

Here is the list of those we will be honoring this HERO WOD

Lt. (SEAL) Michael P. Murphy, Age 29
Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, Age 29
Machinist Mate 2nd Class (SEAL) Eric S. Patton, Age 22
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, Age 36
Quartermaster 2nd Class (SEAL) James Suh, Age 28
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, Age 25
Chief Fire Controlman (SEAL) Jacques J. Fontan, Age 36
Lt. Cmdr. (SEAL) Erik S. Kristensen, Age 33
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, Age 33
Lt. (SEAL) Michael M. McGreevy Jr., Age 30
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, Age 30
Staff Sgt. Shamus O. Goare, Age 29
Chief Warrant Officer Corey J. Goodnature, Age 35
Sgt. Kip A. Jacoby, Age 21
Sgt. 1st Class Marcus V. Muralles, Age 33
Maj. Stephen C. Reich, Age 34
Sgt. 1st Class Michael L. Russell, Age 31
Chief Warrant Officer Chris J. Scherkenbach, Age 40
Master Sgt. James W. Ponder III, Age 36

Operation Red Wings:

5 RFT:
19 Pull Ups
19 Burpees
19 Squats with plate on back: (25/45# Bumper Plate)
19 Push Ups
19 Overhead Plate Lunge (24/45)

2 min Rest:

5 Min to find Max Clean & Jerk

*Comp: 14/20# weight vest

WOD:
10 min AMRAP

14 Front Rack Box Step Ups (35/45, 20/24)
14 Box Jumps (20/24)
14 Strict HSPU off Box

8 min EMOM:
Complex:
1 Power Snatch
1 OHS
1 Squat Snatch

WOD:
For Time: "Almost Amanda"

9-7-5
RMU
Power Snatch (95/135)
OHS (95/135)

WOD:
1 Round for Max Reps:

3 min Work

1 min rotation/Rest

Rope Climb
DBall/Slam Ball/Sandbag 50m Cone Run
T2Rings
Assault Bike
Bench Press (Rx: 95/135)

STRENGTH:
15 min to find a heavy 3 rep DL

WOD:
15 min AMRAP:
4 BMU
4 DL @ 80% of your 3 RM established today
300m Run

WOD:
5 RFT:
5 RMU
7 Clean & Jerk (Rx: 105/155, Comp: 155/225)
9 Bar Facing Over Burpee

****Do not do class programming AND throwdown on Friday!!!****

CF Kids Camp Fundraiser Throwdown: Begins at 5 PM

Event 1:
For Time:
21-15-9
Clean & Jerk (Rx: 75/115, Scaled: 55/75 or less)
Bar Facing Over Burpees (Rx: Open Standards, Scaled: Step ups and Step overs are ok)
*10 min TC

Event 2:
8 min AMRAP:
10 T2B (Scaled: Hanging knee raise)
20 DB Snatch (Rx: 35/50, Scaled: 20/35 or less)
40 DU (Scaled: 80 Singles)

Event 3: Final Event - Top 3 Men & Women - Scaled & Rx - TBA