"DT"
5 Rounds
12 Deadlifts
9 Hang Power Clean
6 Push Press
Friday, May 31, 2013
Thursday, May 30, 2013
Tuesday, May 28, 2013
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguA8MngmeTyJJEL32ox1ktraG9vUhJUzx305U0Y4P35E-T5qKp4DyXgNV3iH_pNmQdJwyB8jNo3YtGQaqd-CKNfQjx52nDzCuw_cYBrf1MMR_FN7bDOEJbIiPFXMKFdeSwge5L-zH-nTA/s1600/ScottMorrisonHero_th.jpg)
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
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.
Monday, May 27, 2013
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpJNSen3OXWks1l6iIaB_FDPO-uhrB2OC4kP8Hd3jOF1W54DYj1YvnON9x3wGtz1QxPtA60IExW8n4BmLkjnGbh9iaGf9HUC9u-2s7ZxJQ_qayY8b76pULfTloeJWHhDlTgT4KbhWgSKc/s1600/murph180.jpg)
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.
Friday, May 24, 2013
Wednesday, May 22, 2013
Tuesday, May 21, 2013
Monday, May 20, 2013
Saturday, May 18, 2013
Friday, May 17, 2013
Wednesday, May 15, 2013
Tuesday, May 14, 2013
Monday, May 13, 2013
Saturday, May 11, 2013
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
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
Friday, May 10, 2013
Thursday, May 9, 2013
Tuesday, May 7, 2013
Monday, May 6, 2013
Saturday, May 4, 2013
Thursday, May 2, 2013
Wednesday, May 1, 2013
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