May 2019

For Time: 200m Run10 Power Cleans 115/75 RX+135/95 MRX 95/6510 Chest to Bar Pull-Ups200m Run10 Handstand Push-Ups10 Shoulder to Overhead400m Run20 Power Cleans20 Pull-Ups400m Run20 Hand Release Push-Ups RX+ Handstand Push-Ups20 Shoulder to Overhead200m Run10 Power Cleans10 Chest to Bar Pull-Ups200m Run10 Handstand Push-Ups10 Shoulder to Overhead CFHSV Running & Endurance WOD: 5 x 800m […]

Max Unbroken Handstand Push-Ups (3min)Rest 2minMax Unbroken Dips (ring or bar) (3min) Rest 2min Max Unbroken Push-Ups (3min) 3 Rounds For Time: 4 Over Bar Burpees5 Barbell Push-Ups 6 Ground to Overhead 135/95 RX+ 155/105 MRX 115/75 12 WallBall Sit-Ups (use same WB)13 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Core, Shoulder &

Max Unbroken Muscle-Ups (3min) Rest 2minMax Unbroken Chest to Bar Pull-Ups (3min) Rest 2minMax Unbroken Pull-Ups (3min) 8min AMRAP: 8 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 2 Muscle-Ups or 4 Chest to Bar Pull-Ups or 6 Pull Ups8 Hang Power Snatches2 Overhead Squats Skill Development 30-50 Dumbbell Power Snatch Alternating Arms each rep or30-50 Kettlbell Hang

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 ThrusterMain Site WOD 3 Rounds For Time:500m Row or 1.2km Assault Bike or 500m Run 100 Double Unders20 Thrusters 75/55 RX+ 95/65 MRX 65/45 Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle

“MURPH” For Time: 1 Mile Run100 Pull-Ups200 Push-ups300 Squats1 Mile Run*Partition the pull-ups, push-ups, and squats as needed. **RX+ 20/14lb Weight Vest 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

E3MOM Build Up 6 Deadlifts to 5 Hang Power Cleans to 4 Shoulder to Overhead 5 Deadlifts to 4 Hang Power Cleans to 3 Shoulder to Overhead 4 Deadlifts to 3 Hang Power Cleans to 2 Shoulder to Overhead 3 Deadlifts to 2 Hang Power Cleans to 1 Shoulder to Overhead HERO WOD “DT” 5

All classes are canceled. Join us tomorrow to celebrate Memorial Day! +++++++++++++++++++++++++++++++++++++ Monday, May 27th: “MURPH” at 9AM ~arrive early to warm up on your own; we will not have childcare~

For Time: 200m Run2 Rounds of Cindy 1 Round of DT 400m Run4 Rounds of Cindy 2 Rounds of DT 200m Run2 Rounds of Cindy 1 Round of DT REST 3min 200m Run2 Rounds of Nate 400m Run4 Rounds of Nate 200m Run2 Rounds of Nate **Athletes can start at Top of WOD and Go

“TEAM Super Sixties” For Time:60 Alternating Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 60 Pull-ups RX+Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 60 Alternating Kettlebell Goblet Squats60 Toes to Bar (1 Hangs from bar, 1 completes reps) 60 Alternating Push Press 95/65

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 3 – 1 – 3 For Time:21 Power Clean 115/75 RX+ 135/95 MRX 95/65 21 Shoulder to Overhead 800m Run15 Power Clean to Shoulder to Overhead 400m Run9 Power Clean9 Shoulder to Overhead200m Run Handstand Development 1min Handstand Hold20 Handstand Hold Shoulder