WOD

Skill:
AMRAP3
Rope Climbs 15′

Metcon:
30-20-10
Wallballs 20#/14#
MB Sit-ups 20#/14#
Box Jumps 24″/20″

Finisher:
For time – Teams of three
3 Rounds (each)
60′ Sled Push +90/+50#

Strength:
OT2M x 5 Rounds
3 Split Jerks

Metcon:
1K Row
then
3 Rounds
25 HRPU
25 KB Swings (53#/35#)
then
800m Run

Prelude:
AMRAP3 – T2B

Headliner:
50 Thrusters (115#/75#)
*50 Double-unders every break

After Party:
AMRAP2
Ball Slams (50#/35#)

Opener:
OT2M x 5 Rounds
3 Squat Cleans

Headliner:
AMRAP10
200m Run
4 Lateral Burpees
6 Power Cleans (155#/105#)
8 C2B Pullups

After Party:
200m KB Overhead Carry (AHAP)

5 Rounds
Running clock, 1 minute per station.
Deadlifts (155#/105#)
T2B
Ring Dips
Rest

After Party:
Max Effort – Wall Sit

Opener:
Front Squat 10RM

Headliner:
“Freddy’s Revenge”
5 RFT of…
5 Jerks (185#/125#)
10 Burpees

After Party:
Tabata Ring Rows

5 Rope Climbs (15′)
15 HSPU
25 Back Squats (135#/95#)
35 Box Jumps (24″/20″)
45 Hang Power Cleans (135#/95#)
35 Box Jumps (24″/20″)
25 Back Squats (135#/95#)
15 HSPU
5 Rope Climbs (15′)

Strength:
Deadlift 3×5

Metcon:
3 RFT
20 Wall Balls (20#/14#)
20 Russian Swings (53#/35#)
200m Run

Finisher:
1 minute Max Distance – Airdyne

Prelude:
3 Rounds
250m Row

Strength:
Shoulder Press 3-3-3-3-3

Metcon:
AMRAP10
50-40-30-20-10
Double Unders
Situps

Happy Memorial Day!
Thank you to everyone who came out for the first Speakeasy Throwdown yesterday.

9:30am and 11am classes only today.

Murph
1 Mile Run
100 Pullups
200 Pushups
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”. It is now 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.