Daily WOD

Rest day
The gym will be closed today. There is no Open floor session.  Watch the finals of the Northeast Regionals.

Teams of 3

600 M Run as a team
then
AMRAP 6 min KB Swings 24/16K
AMRAP 6 min Toes to Bar
AMRAP 6 min Thrusters 95/65#
then
600 M Run as a team
On KB swings and Thrusters, once the Kb or barbell is lifted it may not touch the ground until the end of the 6 Min.
There is a 20 burpee penalty per person if they do.

Push Press
3×5 across
use 5 more pounds than 5/12
then
3 x AMRAP 3 Min
15 Wall ball
20 Double unders
rest 1 min

Classes will proceed as normally for Friday and Saturday. There will be NO Open Floor on Friday at 5 pm or Sunday at 11 am.

Why do people compete?

On a 10 minute running clock:
Row 1000 meters
in the remaining time
AMRAP Bench press
Men begin at 135# and increase 10# every 3 reps, women begin at 75# and increase 5 # every 3 reps.
Score is total weight lifted.

10-9-8-7-6-5-4-3-2-1
Power clean 115/75#  Rx+ 135/95#
1-2-3-4-5-6-7-8-9-10
Burpee Box jumps 24/20″

Back Squat
3×5
use 10 # more than last time
then
7 Rounds for time
10 Pistols – alternating leg
2 Wall climbs

We had a great turn out or the Murph WOD.  Many first timers.  You all did a great job on this hot day.  And the BBQ was tons of fun.  Thank for celebrating!

King of the Grill

Memorial Day
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.

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.

Teams of 2 complete for time:
100 yrd Overhead Walking Lunge 45/25# (Both Partners each do 100yds Together sharing 1 overhead load)
600m Run (Together)
100 Power Snatch 75/53# (1 Person working at a time)
600m Run (Together)
100 Burpees to 6″ target (1 Person working at a time)

EMOM x 10 min
3 Squat Cleans
5 ring dips
then
1000 M Row for time

Deadlift
4×3
then
4 Rounds for time:
10 Strict Toes to bar
5 Box Jumps 36/30″
Jump up, step down