June 2019

Power Cleans to Front Squats & Squat Cleans to Hang Squat Cleans E2MOM 3 Power Clean to 3 Front Squat2 Squat Clean to 2 Hang Squat Clean 2 Power Clean to 2 Front Squat1 Squat Clean to 1 Hang Squat Clean 1 Power Clean – 1 Squat Clean – 1 Hang Squat Clean For Time:21 […]

Max Unbroken WallBalls = 20/14lbs to 10/9′ MRX 20/10 to 9′ In Groups of 2; 1 person shoots one counts, switch! For Time:600m Run, Row or 1.5km Assault Bike21 Pull-Ups RX+ Chest to Bar Pull-Ups100 Double Unders21 Thrusters 95/65 RX+ 115/75 MRX 75/55 400m Run, Row or 1km Assault Bike15 Thrusters75 Double Unders15 Pull-Ups RX+ Chest to Bar Pull-Ups200m

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265 MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast- based SEAL Team and served in the

Push Press E3MOM 5 – 5 – 4 – 4 – 1 3 Rounds For Time:25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20 MRX 20/18″ 15 Calorie Row or Assault Bike2 Rope Climb 15′ MRX 2 to 10′ or 1 to 15′ 15 Kettlebell Swings 10 Burpee Box Jumps Rest 2min

“A CrossFitter’s Climb” by DB 3min AMRAP: 7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 7 Toes to Bar Rest 2min / Add Weight 3min AMRAP: 7 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75 14 Air Squats Rest 2min / Add Weight 3min AMRAP: 7 Hang Power Clean 155/105 RX+185/125 MRX115/75 7 Barbell Push-Ups Rest

“Runner’s Mile vs Lifter’s Mile” by DB For Time: 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 3 min 400m Run 20 Deadlifts Rest 1 min 200m Run 20 Hang Cleans Rest 1 min 400m

Back Squat E3MOM 6 – 5 – 5 -1/2 – Max Reps 8min AMRAP: 45 Thrusters 95/65 MRX 75/55 45 Toes to Bar45 Cleans45 Chest to Bar MRX Pull-Ups OR 8min AMRAP: 15 Thrusters 95/65 MRX 75/55 15 Toes to Bar15 Cleans15 Chest to Bar MRX Pull-Ups Squat & Core Development 14 Cossack Squats Alternating

Snatch Build Up E2MOM 3 Power Snatch – 3 Hang Snatch – 3 Squat Snatch 2 Power Snatch – 2 Hang Snatch – 2 Squat Snatch 1 Power Snatch – 1 Hang Snatch – 1 Squat Snatch For Time:30 Snatches 135/95lbs MRX 115/75 30 Strict Handstand Push-Ups MRX 30 HSPU OR 5 Rounds For Time:

“KELLY” 5 Rounds For Time: 400m Run30 Box Jumps 24/20″ 30 WallBalls 20/14lbs to 10′ CFHSV Running & Endurance WOD: 3 rounds of: 1 mile run 30 burpees *********************************************************** Muscle-Up Workshop TODAY Saturday, June 22nd 11AM ***********************************************************

“NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.Nate is survived by his wife, Mindi, and his infant son Parker. First posted