75 wallballs
100 double unders
75 wallballs

Post score to comments

"Mary"
20min AMRAP
5 HSPU
10 Pistols
15 Pullups

Post rounds to comments

3 RFT:
5 Deadlifts (225/155)
30 Box Jumps (24/20)

Post time to comments

100 Thrusters (95/65)

Every minute on the minute do 4 Burpees

Post time to comments

***NO CLASS FRIDAY OR MONDAY***

Enjoy your Memorial Day Weekend!

All the classes will be coming together Saturday at 1000 to do "Murph"

"Murph"

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.

Post time to comments

Deadlift 3-3-3-3-3

"Death by box jumps"
(30/24)
1 BJ the first min, 2 the second, 3 the third....

Max# of Wallballs in 2min
(20/14)

Post score to comments

***There will be NO Foundations Class this Friday***

Max rep count for-
Shoulder Press
Rest 2min
Push Press
Rest 2min
Push Jerk
(65/45)
(Rep count stops as soon as the bar stops or drops)

Than

200m Sprints x8 rounds
Rest 45 seconds b/w rounds
(Post Score for each movement to comments)

5min AMRAP x3
(1min rest b/w cycles)

3 OHS (95/65)
6 Pullups
9 Pushups

Run 400m
25 Push ups
25 Squats
Run 800m
50 Push ups
50 Squats
Run 400m
25 Push ups
25 Squats

Snatch 1-1-1-1-1

5 RFT:
6x Muscle-ups
9x Sumo Deadlift High Pull (95/65)
12x Box Jump (24/20)

50 Double Unders
500m Row
50 Double Unders
500m Row
50 Double Unders

***Foundations Friday 18 May at 1130***

21-15-9
Wallball (20/14)
Hand Stand Push Up

AMRAP 6min
4 Squat Cleans (135/95)
6 Burpees

Rest 3min

AMRAP 4min
4 Push Press (135/95)
6 Ring Dips

Cash out: 400m run

OHS 1-1-1-1-1 AMRAP in 12 mins: 10 Burpees 15 Medball Cleans (20/14) Foundations tomorrow at 1130

Thursday AMRAP in 10 mins 30 Double Unders 20 Sit-ups 10 Ring Pushups Foundations Class Friday

10 Hang Squat Cleans 2 Rope Climb 15 Hang Squat Cleans 2 Rope Climb 20 Hang Squat Cleans 2 Rope Climb (95/65) There will also be a foundations class Friday at 1130-1300

3 RFT: 10 Toes to Bar 15 Box Jumps (24/20) 20 KB Swings (1.5/1) Once done Max time Plank hold

"Fight Gone Bad" 1 min stations for 3 rounds: Wallball (20#-10'/14#-9') SDHP (75/55) Box Jump (20") Push Press (75/55) Row for calories

Friday
5rds
Run 400m meters
15 OHS (95/65)

Foundations tomorrow

Thursday AMRAP in 10 mins 10 Snatches (95/65) 10 Ring Pushups Foundations Friday

Wednesday Front Squat 5-5-5 compare progress to 4/10 30 Burpee Pullups 30 Walking Lunges (alternating steps) with plate overhead (45/25)