Author: Tanner Bland

Wednesday 5/31/17 WOD 

Metcon:

4 Rounds

10 Back Squats (155/225)

20 GHD Sit-ups/30 sit-ups

30 Wallballs (14/20 @ 9/10ft)

*20 minute cut-off*

Tuesday 5/30/17 WOD 

Strength:

5 x 4

Push-Press 

Metcon:

21-15-9

Hang Clean and Jerk (75/115)

Box Jump Overs (20/24)

*10 minute cut-off*

Monday 5/29/17 WOD

Hope you all have a great Memorial Day! Memorial Day is a holiday to remember those that have fallen while serving this country, so make try to keep them in your thoughts while you go about your business today and especially while doing MURPH!

“Murph”
For time:
-1 mile Run-

100 Pull-ups

200 Push-ups

300 Squats

-1 mile Run-

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Via CrossFit.com

*You have the class hour to complete the Workout.*

Saturday 5/27/17 WOD 

Metcon:

12 Shoulder to Overhead (105/155)

12 Front Squats (105/155)

Run 400m

12 Shoulder to Overhead (105/155)

12 Front Squats (105/155)
Run 200m

12 Shoulder to Overhead (105/155)

12 Front Squats (105/155)
Run 400m

12 Shoulder to Overhead (105/155)

12 Front Squats (105/155)
Run 200m

*20 minute cut-off*

Friday 5/26/17 WOD 

Strength:

6 x 3 

Overhead Squats

Metcon:

20-16-12-8-4

Toes 2 Bar

OAA Dumbbell Snatch (45/70)

*8 minute cut-off*

Thursday 5/25/17 WOD

Metcon:

6 Rounds

25 Sit-ups

15 Cal Row

6 Clean andJerks (125/185)

*20 minute cut-off*

Wednesday 5/24/17 WOD 

Strength:

EMOTM X 10 minutes

Odd- 10 Burpees Over the Bar

Even- 10 Deadlifts

Metcon:

AMRAP X 8 minutes

4 Strict Handstand Push-ups

8 Pistols

*At least 7 Rounds to Rx*

Tuesday 5/23/17 WOD 

Metcon:

4 Rounds 

30 Thrusters (65/95)

20 Chest 2 Bar Pull-ups

10 Dumbbell Power Cleans (35/55)

*24 minute cut-off*

Monday 5/22/17 WOD 

Strength:

EOMOTM x 12 minutes

3 Squat Snatch

Metcon:

-Start w/ 100 Double-Unders-

21-15-9

Ring Dips

Power Snatch (75/115)

-End w/ 100 Double-Unders-

*10 minute cut-off*

Saturday 5/20/17 WOD 

Metcon:

50 cal Row

40 Wallballs (14/20 @ 9/10ft)

15 Clean and Jerks (105/155)

40 Cal Row

30 Wallballs (14/20 @ 9/10ft)

10 Clean and Jerks (105/155)

30 Cal Row

20 WallBalls (14/20 @ 9/10ft)

5 Clean and Jerks (105/155)

*20 minute cut-off*