Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight

Fitness: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight to a 6 RPE

Part 2 – Conditioning: “Fuzzy Puppies”

Performance: For time –

• 200m Run
• 10 HSPU
• 20 Lunge Steps (L+R=1)
• 20 S2OH (95/65lb)
• 20 Lunge Steps
• 400m run
• 30 Pull-ups
• 20 Lunge Steps
• 40 Wall Ball (20/14lb)
• 20 Lunge Steps
• 800m run

Fitness: For time –

• 200m Run
• 10 Push-ups or handstand push-up progressions
• 20 Lunge Steps (L+R=1)
• 20 S2OH @RPE 4
• 20 Lunge Steps
• 400m run
• 30 Ring Rows or pull-up progressions
• 20 Lunge Steps
• 40 Wall Ball
• 20 Lunge Steps
• 800m run

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat 2-2-2-2
Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE)

Part 2 – Conditioning: “Weinstein”

Performance: EMOM 10 min:

Even Minutes: 5/5 KB Cleans (32/24k) + 10 Push-ups
Odd minutes: Row for max calories

Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.

Fitness: EMOM 10 min:

Even Minutes: 5/5 KB Cleans AHAP (or single-arm swings) + 10 Push-ups (elevated if needed)
Odd minutes: Row for max calories

Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Clean – work to WOD weight

Part 2 – Conditioning: “Bro Island”

Performance: 20 min AMRAP of:

• 50 Squats
• 40 Sit-ups
• 30 Deadlift (135/95lb)
• 20 Burpees
• 10 Power Clean (135/95lb)

Fitness:

20 min AMRAP of:

• 50 Squats
• 40 Sit-ups
• 15 Deadlift+
• 20 Burpees
• 10 Power Clean+

+Note – it is OK to reduce the weight on the barbell to accomodate one barbell per athlete for those performing the fitness option today.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight
Fitness: Push-press – 5 sets of 3 increasing in weight – work past WOD weight

Part 2 – Conditioning: “Payday”

Performance: 2 min AMRAP of

• 10 Box jump (20/24″)
• 10 Power Snatch (115/75 lb)
• 10 Pull-up

…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off

…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off

Score is total rounds and reps.

Fitness: 2 min AMRAP of

• 10 Box jump or step-up
• 10 Push-press @5-6 RPE
• 10 Ring Row or Pull-up progression

…Rest 1 min then start 4 min AMRAP with same movements/rep scheme where you left off

…Rest 1 min then start 6 min AMRAP with same movements/rep scheme where you left off

Score is total rounds and reps.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans

Part 2 – Conditioning: “Deuce and a Half”

Performance: 6 rounds – Every 5 minutes for 30 minutes:

• Run 400m
• 20 Russian KB Swings (heavy)
• 40 Double-unders

*if you cannot finish within 4 minutes, scale the run to 200m

Fitness: 6 rounds – Every 5 minutes for 30 minutes:

• Run 400m
• 20 Russian KB Swings (heavy)
• 40 Speed Steps (L+R=1)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean and Jerk – Work up to WOD weight

Part 2 – Conditioning: “Grace”

Partner up to count and cheer for each other.

Performance: For time: 30 Clean and Jerk (135/95lb)

(It is OK to Power Clean in today’s WOD)

Fitness: For time: 30 Power Clean and Jerk at RPE 5

Finisher: 5/5 Turkish Get-ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness : Deadlifts – work to WOD weight

Part 2 – Conditioning: “Casablanca”

Performance: 21-15-9 reps for time of –

• Deadlifts at bodyweight
• Burpee over the bar (both feet @ same time)

Run 400m after each round

Fitness:

21-15-9 reps for time of –

• Deadlifts ( < bodyweight)
• Burpee over the bar

Run 400m  or Row 500m after each round

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Turkish get-ups – 10 minutes to go over proper form and technique with light KB or unloaded. (These are a finisher for Friday’s WOD.)

Part 2 – Conditioning: “Faceplant”

Performance: 15 reps of each down to 1 of –

• KB Swing (24/16k)
• Box Jump (24/20″)
• Wall Ball (20/14lb)

Fitness: 15 reps of each down to 1 of –

• KB Swing
• Box Step-ups (24/20″)
• Wall Ball

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Cleans – 20 min to establish a 1RM

Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 Mtn Climber R+L=1

Part 2 – Conditioning: “Ant Bait”

Performance: AMRAP 12 of –

• 2 Rope Climbs
• 5 Curtis Ps (115/75lb)
• 100m Sprint

Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor

Fitness:

AMRAP 12 of –

• 2 Rope Progressions or 12 Ring Rows (as horizontal as possible)
• 5 Curtis Ps w BB or DBs
• 100m Sprint

Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor

 

On Memorial Day, we are open for classes at:

CFJC – 9:00 and 10:00am

CFC – 9:00 am

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“Murph”

For time (wearing a weighted vest if possible):

• Run one mile
• 100 pull-ups
• 200 push-ups
• 300 squats
• Run one mile

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.

Michael Murphy was born and raised in Suffolk County, New York. After graduating from high school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.

Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office, a combat training pool in Newport, RI Naval Base, and a park have been named in his honor.