WOD

Snatch + OHS(1+2) 60%x1(3) 65%x1(3)
Snatch + OHS(1+1) 70%x1(2) 75%x1(2)
Snatch 85%x1(2) 90%x1
Back Squat 60%x10 70%x8 75%x6 80%x4
Front Squat 60%x5 70%x5 75%x5 80%x5
Back Extensions- 10 x3Sets
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Stone Over Shoulder-6(Medium Weight-AFAP)
Renegade Rows-10L/10R(AHAP)
Weighted Pull Ups-10(AHAP)


x6 Rounds: NFT
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WOD

Shuttle Sprints-4 @100ft
-------------------------------
Burpee Challenge 1-20 Reps (25min Time Cap)
-------------------------------
Pull Up Olympics 1-5reps then 1 Max Rep Set
-------------------------------

WOD

Clean-4 @Body Weight or More
Up and Over Plyo Push Ups-Sub Max

AMRAP-15min:
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200M Sprint
Burpee-5

AMRAP-7min:
------------------------------------------------

WOD

Back Squat-50reps @60%


15min: Break up reps anyhow.
-------------------------------------------


12min AMRAP of:


Double Under-30
Burpee-12
Kettlebell Snatch-5L/5R(88#-70#M/53#-44#W)
-----------------------------------------------------------

WOD

"Murph"


1mile Run
Pull Ups-100
Push Ups-200
Squats-300
1mile Run


For Time: (20# Rucks available for this WOD)
----------------------------------------------
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. 

NO CLASS

Reminder: No Class today, Saturday.


Monday(Memorial Day): No 5:30am Class. Normal Class schedule the rest of the day(9am, 5pm, 6pm, and 7pm.) Hero WOD "Murph" is on the menu for Monday!

WOD

Hang Clean-15min to find a 1RM
-----------------------------------------
Power Clean-4(95#-135#M/65#-95#W)
Thruster-8
Lateral Burpee-12


AMRAP-12min:
------------------------------------------

WOD

Warm up to 75%-80% of your 1RM on DL then:




20min AMRAP of:


Dead Lift-3@ 75%-80%
Weighted Pull Up-5(53#KB-M/25#KB-W)
Pistol-10(5L/5R-Alt)
----------------------------------------------------------

WOD

OH Lunge Steps-30(15/15)-45#M/35#W
Burpees-15


AMRAP-12min Then;


Sled Sprint-Empty 100M
Strict Pulls-Max Reps
Ring Dips-Max Reps


x4 Rounds NFT:
---------------------------------------

WOD

Snatch DL-5sec to knee
Snatch Pull
Snatch Negative-5sec negative hip to below knee
Snatch


12min Work up to a 75%-80%
---------------------------------------
Thrusters-40(75#M/65#W)
400m Sprint


x2 Rounds:
------------------------------------------

WOD

Snatch: 70%x3(2), 75%x3(2), 80%x2(2), 85%x1(3)
Jerk(Rack) 65%x2(3), 70%x2(2), 75%x1(4), 80%x1(2), 85%x1, 90%x1
Back Squats: 70%x5(2), 75%x5(2), 80%x5(2)
---------------------------------------------------------
SWOD:


*Farmers Walk-50ft(work up to a Heavy Weight) The;


5 Rounds of:
Dumbbell Reverse TGU-3L/3R-AHAP
Stone 2 Shoulder-4(T)-AHAP
Hammer Drills-15L/15R

WOD

Shuttle Sprints 4x4
--------------------------
Power Clean-3(135# Plus- Men/95# Plus- Women)
Burpee-6


EMOM-10min: Then 3min Break; Add Weight for:


Front Squat-3
Burpee-6


EMOM-10min:
----------------------------------------------

WOD

Sled Push-140ft(70ft/70ft)-205#+M/165#+W
Ring Push Ups-24
Renegade Rows-16(8L/8R)-AHAP


x5 Rounds NFT:
--------------------------------------------------------------

WOD

"Nasty Girls"-AMRAP


Body Weight Squats-50(or Pistols- 50)
Muscle Ups-7
Hang Power Clean-10(135#-175#M/95#-115#W)


AMRAP-18min:
----------------------------------------
Finish:


DB Floor Press-SM(5-7reps-Heavy)
Barbell Bent Row-SM(Same Weight from above WOD)
x3 Rounds: NFT
--------------------------------------------

WOD

Snatch Grip DL/Hang Snatch Pull/Hang Snatch(1+1+1)
12min; Work Up to a Heavy Weight(Above the Knee for the Pull and Hang Snatch)
------------------------------------------------------
10min AMRAP of:


C2B Pull Up-10
Ring Dip-10
Wall Ball 20
-------------------------------------------------------

WOD

WOD Of Legends Event WODs:


WOD 1:


Clean(any type)-8min to find a 1RM
--------------------------------------------
5min Break
--------------------------------------------
WOD 2:


KB 1 Arm Snatch 5,4,3 reps each Arm **Unbroken(53#M/35#W)
Sled Push-100ft(50ft/50ft)205#M/165#W
x3 Rounds 10min Time Cap:
(**5 Burpee Penalty if the KB touches the ground during number sequence.)
---------------------------------------------------------------
10min Break:
---------------------------------------------------------------
WOD 3:


Tire Flip-5min Max Reps(500#M/350#W)
----------------------------------------------------------------

WOD

Snatch: Drop Catch Drill Warm Up
Power Clean: 70%x3(3), 75%x3(3), 80%x2(5), 85%x1(3)
Back Squat: 80%x3(7)
Dead Lift: 75%x5(3), 80%x2(5), 85%x1(4)
------------------------------------------------------
SWOD


Sled Sprint
2KB Step Ups-16(8/8)AHAP
DB 1 Arm Row-12L/12R-AHAP
x4 Rounds Then;


Keg Carry
Bear Crawl
Keg Carry
x3 Rounds:
------------------------------------------------------------

WOD

Burpee-5
Push Up-7
Thruster-9(95#M/65#W)


AMRAP-4min(1min Break) x5 Rounds:
------------------------------------------------
Finish: Evil Wheel-60 Reps

WOD

DB/KB Floor Press-Sub Max
Weighted Pull Ups-5-10reps
Farmers Walk(AHAP)-70ft/70ft


x5 Rounds: NFT
--------------------------------------------
Finish: 8 Laps

WOD

Curtis P-4(135#+M/95#+W)
Push Up-8
Wall Ball-Max Reps: with Remaining Time
**200M Cash out Each Round


2min Round(2min Break) x7 Rounds Total: Score is total Wall Balls Completed.
------------------------------------------------------
Finish:


2DB Renegade Rows-16(8/8)
Ring Row-Sub Max
x4 Rounds NFT:
------------------------------------------------------

WOD

10min AMRAP of:


DB Snatch-7L/7R(60#-70#M/40#-50#W)
Burpee-10
----------------------------------
Work up to a max weight on the following Barbell Complex:


Deadlift-1
Hang Squat Clean-1
Front Squat-2
Jerk-1
-----------------------------------------------------------------------

WOD

Snatch- 70%x2(3) 75%x2(3) 80%x1(3) 85%x1(2)
Clean & Jerk-Work Up to a 1RM for The Day
Front Squat-75%x4(2) 85%x2(4) 90%x1(3)
Snatch Pull(Straps)-85%x3(3) 90%x3(2) 100%x3(2) 105%x2(5)
--------------------------------------------------------------------
SWOD


DB Snatch-8L/8R(AHAP)
Ring Push Ups-25
Sled Push(70ft/70ft)


x6 Rounds:
------------------------------------------
Side Plank-1min
Ab Crusher-10
Side Plank-1min
Ab  Crusher-10
x3 Rounds:
----------------------------------------------

WOD

200M Run
Lateral Burpee-20
1KB Thruster-20(10/10)(53-70#M/35-44#W)


AMRAP-18min:
-----------------------------------------------
DB Floor Press-SM
Strict Pull Up-10
x4 Rounds: NFT
-------------------------------------------------