rinse, repeat

Mark D!

row:
10 x 100m sprint
60 sec rest between

run:
10 x 100m sprint
60 sec between each

all out efforts

Memorial Day

"Murph"

for time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the reps as needed. Start and end with a mile. If you have a 20lb weight 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.

Memorial Day

Standout

Athlete of the month workout:

“Terri”

50 lunge steps
20 Kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
50 lunge steps

Shadows and Dust

Angie and Anthony Burke had their little one yesterday!
Maddie has done CrossFit longer than most people
as Angie kept CrossFitting up until 8 months pregnant.

"Zach"
4 rounds for time:
250m row
20 push-ups w/ hand release


Thanks for everything Zach! We'll miss you!

Above the rest

Athlete of the month workout:

"Danny V"

100 wall-balls for time.

*when you pause, rest, or stop run 400m

The Athletes of the Month are members selected for their work ethic, positive character, and outstanding personalities inside and outside the box. They uphold the ideals of our community and we love having them represent who we are. One male and one female athlete is selected each month and are featured on our media outlets as well as represented with their own named workout in the CrossFit classes during their month of reign. Check out their write-ups in the featured athlete section!

doctor love

12 min AMRAP:

3 power snatch (115/75)
7 sit-ups
9 box jumps

next dimension

Complete 5 sets:

5 deadlift
-rest 20 sec
10 Burpees AQAP
-rest 30 sec
10-15 Body rows
-rest 60-120 sec

Watchful Eye

"Gas Mask"

4 rounds:
500m row
400m run

heavy

Buy in: 100 Double Unders

WOD:
6 sets of
3 Thrusters (heavy)
20 Weighted Lunges
90 sec rest

Cash out: 100 Sit ups

He's Back

7 Minute AMRAP:

12 KB Snatch
8 Pushups

7 Minute Rest

7 Minute AMRAP:
4 Hang Power Clean
12 MB Slams

GetItUp!

"BREATHE" from Paul Schneider on Vimeo.

Bench Press: Find 4 Rep Max

then

For Time:
Row 1000 meters
Run 1609 meters

clean up

"Dirty Thirty"

For Time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Murph Day

1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

we ready

kendra

For Time:

Row 500 meters
5 rounds:
10 burpees
10 box jumps

rest and then complete...

5 sets of 10 pullups

in the stars

amy and danny

25 minute AMRAP:

5 Squat Cleans
10 Toes to Bar
10 DB Thrusters
20 Double Unders

bravo

tim conquering the incline.

4 sets of 6 HSPUs

then

"Claudia"

5 Rounds for Time:
20 KBS (24kg/16kg)
400m run

coming home

Find 2 RM Front Squat

Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
rest 1 minute between rows

all mixed up

kim may be judging the movements but what
are those other two judging?

12 rounds for time:
5 pull-ups
10 push-ups
15 squats

* after every 3 rounds complete 3 deadlifts near 3RM weight.

cinco de mayo

linsday cobb

15 min AMRAP:
30 double unders
15 push-press
15 sit-ups

just can't get enough

done.

Back squat
3-3-3-3
rest as needed

then:
5 x 200m sprint
- starting from the ground.

long way to the top

ciera on 11.6

3 rounds for time:
10 clean and jerk @ 135/95
25 box jumps

USA

kercho is heading towards bigger better things soon, best of luck josh!

Bench Press
5-5-5-5-5
+
30 sec AMRAP russian kb swings after each set.

for time:
50 lateral burpees