AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Hang Power Clean + Power Clean
Build to a Heavy Complex
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
3 Rounds For Time :
1,000-meter row
5 rounds of Cindy
1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (75/55)
Weighted Pull-Up
Build to a Heavy Set of 3
“Death Race”
21/15 Calorie Bike
10 Burpees
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24”/20”)
Dumbbell: Single Rx/Px (50/35) Fx (35/25)
Push Jerk
Build to a Heavy Set of 3
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (205/145)
3 Rounds:
400m Run
21 Burpees
7 Rounds, On the 3:00
25/18 Calorie Bike
5 Power Cleans
Build in Weight Each Round.
Score is Load.
Teams of 2
AMRAP 20:
4 Box Jumps Overs (24/20″)
8 Kettlebell Swings (70/53#)
16 Jumping Lunges
*Partner completes full round then switch*
Deadlift
Build to a Heavy Set of 5
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Strict Nicole
AMRAP 20
400 Meter Run
Max Strict Pull-ups
Pausing Front Squat
Build to a Heavy Set of 2
Hang Squat Clean
Build to a Heavy Single
3 Rounds
15 Hang Squat Cleans (95/65)
15 Lateral Barbell Burpees
On the 5:00 x 5:
30 Ab-Mat Sit Ups
20/15 Calorie Row
7 Power Snatches (75/55)
Memorial Day Murph
The workout today is open for everyone to join. There will be beginner and intermediate options available. Warm up will begin at 8:00 am and the WOD will start at 8:30 am.
Option 1
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
or
Option 2
1-mile run
Then, 5 rounds of:
20 pull-ups
40 push-ups
60 squats
Then, 1-mile run
All with a Weight Vest (20/14 lb)
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.
2 Rounds:
200′ Walking Lunge
100 Double Unders
50/35 Calorie Bike
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
Directly Into…
21 Clean and Jerks (115/80)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
