WOD: 05/30/19

“Sevens in Heaven”

7min AMRAP:
200m run
50 double unders

*Rest

7min AMRAP:
200m run
14 Push Press (95/65)

Since 2007, the CrossFit Games have served as the world’s definitive test of fitness. The fittest performs best among all other athletes across several intense and varied physical challenges over multiple days and is crowned the Fittest on Earth.

This year, 30-year-old Hunter McIntyre, an accomplished six-time Obstacle Course Racing World Champion, four-time Obstacle Course Racing National Champion, three-year Steve Austin’s Broken Skull Ranch Champion, and two-time Tough Mudder X Champion, has been granted a wildcard invitation to the CrossFit Games and will have a chance to measure his accomplishments against a deep field of proven athletes

Read the Full article and watch the interview/debate on https://games.crossfit.com/article/crossfit-games-invitation-extended-hunter-mcintyre/games

Thoughts??

WOD: 05/29/19

“Tabata That”

Wall Sit
Rest 1 minute
Walking lunges
Rest 1 minute
Plank
Rest 1 minute
Wall Walks
Rest 1 minute
Burpees

WOD: 05/28/19

“Dragonheart”

4 rounds each for time:
21 cal row
15 weighted sit ups, 25/15-lb. DB
9 deadlifts (225/155)

*rest 2-3+ minutes between rounds.

70 people showed up and completed Murph, WOW!

Only Class today is Murph at 10am!

WOD: 05/27/19

"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.

Scale as needed.

Partner up as needed.

Let’s honor those who paid the ultimate price for our great Nation!

WOD: 05/26/19

The Day Before

40 minute EMOTM of:

1: Row 15/12 Calories

2: 15 Dumbbell Snatches, 50/35-lbs.

3: 15 Sit-ups

4: Rest

WOD: 05/25/19

“Switch Board”

In Teams of 3
For time:
Row 4,000 meters
*Switch athlete every 20 Pulls.
200 Wall-balls, 20/14-lbs.
*Switch athlete every 10 Wall-balls.
100 Burpees
*Switch athlete every 5 Burpees.

WOD: 05/24/19

10 minutes to establish a HEAVY complex of:
1 power clean
1 squat clean
1 front squat

3 min AMRAP:
10/7 cal row
9 power cleans, 115/75-lbs.

-rest 3 min-

3min AMRAP:
10/7 cal row
7 hang squat cleans, 115/75-lbs.

-rest 3 min-

3min AMRAP:
10/7 cal row
5 squat cleans, 115/75-lbs.

Memorial Day Monday (5/27) at 10am we will be doing the “Murph”.

This will be the only class of the day.

There will be partner and scaled options so everyone will be able to crush this WOD!

The crew chilling out after MURPH.

This coming Monday (5/27) the only class of the Day will be 10am.

And it’s the Murph!

We will have scaled and partner options so that you will all be able to crush it!

WOD: 05/23/19

“Venti”
Complete as many rounds as possible in 20 minutes of:
200m Run
20 Kettlebell Sumo Deadlift High Pull
200m Run
20 Kettlebell Swings

*with a 70/53-lb. KB

WOD: 05/22/19

EMOTM for 30 minutes:
1: Back Squat, 3 reps
2: Max Effort Plank
3: Rest

WOD: 05/21/19

Deficit Deadlift 3-3-3-3-3 reps

“The Mule”
21-15-9 reps for time of:
Deadlift, 245/165-lbs.
Burpee Pull-up

Today’s Workout was an Event at this Weekends Rogue Invitational CrossFit Sanctioned Event.

Check out this Stream from Sunday where Teams, Women, and Men take on this Workout!