6/2/21
WOD
“Kratos”
10 Rounds For Time
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell Snatches, Heavy
6/1/21
WOD
Power Clean 5-5-3-3-2-2 reps
With a Partner
15 minute AMRAP of:
Row 250m
5 Power Cleans
ANNOUNCEMENT:
MEMORIAL DAY CLASS SCHEDULE:
9AM, 10AM, 11AM
5/31/21
WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.
This workout was first posted in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
It was one of Mike's favorite workouts 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.
”Murph” has become a Memorial Day tradition within the CrossFit community and is a workout that commemorates and honors the sacrifices made by all those who dedicated their lives to protect our country.
ANNOUNCEMENT:
MEMORIAL DAY CLASS SCHEDULE:
9AM, 10AM, 11AM
5/30/21
WOD
Rest Day
ANNOUNCEMENT:
MEMORIAL DAY CLASS SCHEDULE:
9AM, 10AM, 11AM
5/29/21
WOD
"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, high
Rope climb, 1 ascent
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/28/21
WOD
Overhead Squat
5 sets of 3 reps
For Time:
50 Power Snatches, 75/55-lbs.
Run 800m
50 Power Snatches, 75/55-lbs.
Train At Home
For Time:
20 DB Overhead Squats
40 DB Snatches
Run 800m
40 DB Snatches
20 DB Overhead Squats
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/27/21
WOD
With a Partner
30 minute AMRAP of:
20 Single Arm DB Push Press, 50/35-lbs.
15 Toes-to-Bar
20/15 Calorie Machine
*you do a round, I do a round
Train At Home
20 minute AMRAP of:
20 Single Arm DB Push Press
15 Toes-to-target
400m Run
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/26/21
WOD
Front Squat + Back Squat
5 sets of (3+5)
For time:
30 Squat Clean Thrusters, 155/105-lbs
Train At Home
For Time:
100 Single-arm Dumbbell Squat Clean Thrusters
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/25/21
WOD
20 minute EMOTM of:
1: Deadlift, 5 reps
2: 50 Double-unders
3: Max Reps DB Burpee Box Step-up, 50/25-lbs. To 24”/20”
4: Rest
Train At Home
4 Sets:
5 Minute AMRAP of:
5 DB Burpee Box Step-ups
10 DB Power Cleans
50 Double-unders
Rest 1 Minute
5/24/21
WOD
Every 12:00 for 3 sets:
Run 600m
2 rounds of:
10 Pull-ups
20 Push-ups
40 Squats
*with a Vest.
Train At Home
3 Rounds for Time:
Run 800m
2 rounds of:
20 Push-ups
40 Squats
*with a Vest.