"DT"

5 Rounds
12 Deadlifts
9 Hang Power Clean
6 Push Press

Rest Day!!!

"Griff"

800m Run
400m Run Backwards
800m Run
400m Run Backwards

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Memorial Day "Murph"

1 Mile Run
100 Pullups
200 Pushups
300 Air 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.

IN HONOR of our FALLEN!!!!

Skill:
Handstand Holds

Strength:
Clean 5-5-5-5

WOD:
12 Minute AMRAP
8 Pushups (hspu for some)
15 Situps

Skill:
Ring Work
Hand Stand Holds

7 Rounds
1 Minute KB Swings
20 Second Rest
1 Minute Air Squats
20 Second Rest
1 Minute Pullups
20 Second Rest

Skill:
Med Ball Cleans

Strength:
Deadlifts 5-5-5-5
Starting at 60%

WOD:
8 Minute AMRAP
10 Situps
8 Med Ball Cleans
6 Dips

Strength:
Bench Press
3-3-3-3-3 @ 75%

WOD:
400m Run
1:00 Minute Max Jump Ropes
Rest 2 Minutes
Repeat for 4 Rounds Total

TEAM WOD:
In teams of two complete:

3 Rounds
100 Med Ball Cleans
75 Ball Slams
50 Med Ball Cleans

*Catch*
You have to hold your pet rock (med ball) while your partner works.

Strength:
Snatch 1-1-1-1-1

WOD:
5 Minute AMRAP
5 Pullups
10 Situps
15 Air Squats
Rest 2-1/2 Minutes
Repeat for 3 Rounds

Skill:
Wall Walks or Double Unders

WOD:
Not for Time-Same #
5 Rounds
10 Back Squats
10 Deadlifts

Push Press
1-1-1-1-1

WOD:
Complete 50 Thrusters for time
Rest...Then
5 Rounds
1:00 Max Burpees
1:00 Rest

Strength:
Clean 1-1-1-1-1
Same #

WOD:
20 Minute AMRAP
4 Ground to Overhead
6 Box Jumps
8 Burpees-Not Floppies

Warmup:
Musical Boxes/Medicine Balls

WOD:
Two Teams

15 Minute AMRAP
50m Farmers Carry
KB Swings
Box Dips
Pushups

Divide teams into even numbers. The farmers carry will be the time keeper for how long each person stays at a station. One member will start the farmers carry while the others ones are completing as many reps as possible until they get back. Then they will go to the end of the line and everyone will rotate one station forward. You will pass your number along to the next person so we can keep a total rep count.

If time permits....Run 1 mile for time when complete

Warmup:
50 Double Unders
Then 2 Rounds
10 Box Jumps
10 Ring Rows
10 Pass Throughs
10 Air Squats
Spiderman Stretch
Wall Stretch

Strength:
Back Squat-2-2-2-2-2

WOD:
7 Rounds
7 Pullups
7 Sumo Deadlift Highpulls

Rest!!!

Strength:
Deadlift 2-2-2-2-2

WOD:
21-15-9
Front Squat
Med Ball Situps

Skill: 

Pullup Negatives

Strength: 

Snatch 2-2-2-2-2

WOD: 

10 Rounds

50m Sprint

Walk Back

This is not for time!

Happy Monday!!!!

WOD
"Filthy Fifty"
50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Team WOD: 

Run 1200m 

250 Situps

Run 1200m 

250 Pushups

Run 1200m 

Strength:
Clean 1RM

WOD:
20-18-16-14-12-10-8-6-4-2
Overhead Lunges
Box Jumps

Rest Day!!!

Strength:
Deadlift 1RM

WOD:
3 Rounds
Row 400m
Run 400m