May 2018

Based on Regional Event 1 2018 6 Rounds For Time: 500m Row or 1.2km Assault Bike MRX 400m 50 Doubles MRX 40 600m Run MRX 400m Flexibility Development 2 x 20sec Pigeon/Swan/Piriformis Stretch 2 x 20sec Head to Floor Straddle Stretch 2 x 20sec Butterfly Stretch 2 x 20sec Couch Stretch or Modified Couch 2 x 20sec Prisoner Heel to Wall […]

For Time: 600m Run or Row or 1.5Km Assault Bike 21 Push Press 95/65 RX+ 115/75 MRX 75/55 15 Overhead Squats 9 Over the Bar Burpees Rest 3min 100 Double Unders 21 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 15 Goblet Squats 9 Over the Bar Burpees Rest 2min 300m Run or Row or 0.7Km Assault Bike 21 Deadlifts 15 Thrusters 9 Over the

Bench Press & Rope Climbs E2MOM 8 Bench Press – Rope Climbs 1 – 3 7 Bench Press – Rope Climbs 1 – 3 6 Bench Press – Rope Climbs 1 – 3 5 Bench Press – Rope Climbs 1 – 3 5min AMRAP: 5 Toes to Bar 5 Pull-Ups or 5 linked Toes to Bar into a Pull-Up

All classes canceled today. Have a safe and Happy Memorial Day!

Squat Cleans E2MOM 4 – 3 – 2 – 1 – 1 – 1 “ELIZABETH” 21-15-9 Reps For Time: Squat Clean 135/95 MRX 115/75 Ring Dips MRX Bar Dips

All classes canceled today. Have a safe and Happy Memorial Day!

Snatch Training E2MOM 3 Power Snatch (TnG) 3 Hang Power Snatch 2 Power Snatch (TnG) 2 Hang Power Snatch 1 Power Snatch 1 Hang Power Snatch 3 Rounds For Time: 33 Doubles 11 Power Snatch 95/65 RX+ 115/75 MRX 75/55 REST 3min – add weight 3 Rounds For Time: 15/13calorie Row or Assault Bike 9 Hang Power Snatch 115/75 RX+ 135/95 MRX

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as needed. 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

Squat Cleans to Split Jerks E2:30MOM 3 – 3 – 2 – 2 – 1 – 1 18min AMRAP: 9 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ 6 Handstand Push-Ups or 6 Shoulder to Overhead 3 Squat Cleans 155/105 RX+ 185/125 MRX 125/80 6 Bar Dips RX+ Strict Ring Dips (muscle-up into rings) MRX Parallette Dip Push-ups This

Back Squats & Strict Toes to Bar E2MOM 7 Back Squats – Strict Toes to Bar 1-15 reps 6 Back Squats – Strict Toes to Bar 1-15 reps 5 Back Squats – Strict Toes to Bar 1-15 reps 4 Back Squats – Strict Toes to Bar 1-15 reps 8min Ascending AMRAP: 2 Kettlebell Swings 24/16 RX+ 32/24 MRX