Warm-up & Mobility: 15 Minutes

Skill: Double-under progressions

Conditioning: “It’s JUST Body Weight”

AMRAP 20 min of –

• 50 Double-unders
• 12 Handstand Push-ups
• 12 Toes to bar
• 12 Pistols (Pistol Progressions or Goblet Squats)

 

Warm-up & Mobility: 15 Minutes

Conditioning: For time – “Fran” 

• 21 Thrusters (95/65#)
• 21 Pull Ups
• 15 Thrusters
• 15 Pull Ups
• 9 Thrusters
• 9 Pull Ups

Rx is On

***** If you are using a scaling option for “Fran” and don’t perceive that you have “got e’nuff” please complete the following:

Conditioning: For time “CFJC Benchmark” aka “Level II Benchmark” – RX is on

• Run 400m

…then 3 rounds of:

• 5 Pull-ups
• 10 KB Swings (24/16k)
• 10 Burpees

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – working %s off your 3RM – 3@70, 3@80%, 3@90

Conditioning: For time – “Fast and Furious”

• 200m Run weighted
• 20 Box jump (24/20″)
• 200m Run weighted
• 20 KB Swing (32/24k)
• 200m Run weighted
• 20 Burpees
• 200m Run weighted
• 20 Pistols**
• 200m Run weighted

**Sub Goblet squat if no pistol

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – working %s off your 3RM – 3@85%, 3@90% 3@95%

Conditioning: “Thunderstuck”
10 min AMRAP of –

• 9 Ring Dips
• 9 Lunge steps with Plate Overhead (45/25lb / L+R=1)
• 9 Thrusters (75/55lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch EMOM 10 min – 2 @ 75-80%

Conditioning: “F50s”
2 Rounds for time – rest exactly 3 minutes between rounds

• 50 Wall balls (20/14lb)
• 50 Burpees
• 50 Double-unders

 

Classes will be back on our normal schedule today.

Warm-up & Mobility: 15 Minutes

Strength: Clean – E90sec for 15 min – 1 Power Clean + 1 Front Squat + 1 Hang Clean @80%

Conditioning: “Star Senior”
12 min AMRAP of –

• 12 Deadlift (155/105lb)
• 9 Hang PC (same barbell)
• 18 Lateral jump over bar

 

For Memorial Day we are honoring fallen Hero, Michael Murphy. We will begin at 9am and run heats.

******All other classes are canceled*****

“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.

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench Press or Strict Press – work to a heavy set of 3

Conditioning: “Chalk Dirty to Me”
10 min ascending ladder 2-4-6-8*-…

• KB Swing (32/24k)
• Toes-to-bar

*EMOM 5 Burpees

Warm-up & Mobility: 15 Minutes

Strength: Warm up Deadlift for the WOD – work past your WOD weight for one set of 3 reps with full “dead” stop at floor – work to 70-75% of your 1RM (or theoretical 1RM based on your 3RM)

Conditioning: “Diane” – RX is ON – 21-15-9 reps of –

• Deadlift (225/155lb)
• HSPU

Timecap 10 min – make sure to scale both movements appropriately to finish within the time cap

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – (approx) every other minute for 10 minutes (for 5 rounds) – 3 reps @75-80% of your 1RM FSQ

Conditioning: For total working time – “Run Cindy Run”

• Run 200m
• 3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
• Run 400m
• 5 rounds of Cindy
• Run 800m
• 3 rounds of Cindy

20 min Time Cap