WOD 6/1/12

Bench press
3-3-3-3-3 (record heaviest set)

AMRAP in 12 min:

3 muscle ups (6 pull ups and 6 ring dips)
6 deadlifts #165/115
9 box jumps #24/20

WOD 5/31/12

Don’t forget to pick up tickets for Barons game tomorrow. We are meeting at Terry Francona Picnic Area for 7:05pm game.

Not for time:

3 rounds:

25 ghd sit ups
30 floor wipers #95/65
1 min plank

then

“The Chief”

Max rounds in 3 minutes of:

3 power cleans #135/95
6 push ups
9 squats

Rest 1 minute. repeat for a total of 5 cycles.

After 1st round start next round on rep you ended with previous round.
Score is total rounds and reps added together.

WOD 5/30/12

For time:

3 rounds:
25 push press #95/65
50 double unders (200 single)

then

3 rounds:
25 kb swings #53/35
400m run

WOD 5/29/12

Back squat
3-3-3-3-3

then

AMRAP in 12 min:

7 sdhp #95/65
3 pistols
7 2 for 1 wall ball #20/14
3 pistols

WOD 5/28/12

ALL CLASSES ARE CLOSED EXCEPT FOR THE 9:00AM MEMORIAL DAY CLASS!!!

“TEAM MURPH WITH BURPEES”

1 MILE RUN
50 BURPEES
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN

TEAMS OF 2, RANDOM DRAWING

ONLY ONE PARTNER CAN PERFORM EXERCISE AT A TIME AND MUST GO IN ORDER

THANKS TO ALL THE SOLIDERS WHO HAVE AND ARE SERVING THIS GREAT COUNTRY!!!!!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

WOD 5/25/12

For Time:

2 rounds:

800m run
5 pull ups
10 ghd sit ups
15 sit ups
20 squats

then

2 rounds:

400m run
5 pull ups
10 ghd sit ups
15 sit ups
20 squats

Cash out:
50 double unders (200 singles)

WOD 5/24/12

Bear Complex:

5 rounds: 7 reps per round

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do 5 rounds total working up to your max. Record starting weight and ending weight.

This is not for time but and each round you should increase weight.

Each time you drop bar before round is over there is a 5 burpee penalty. Each rep is touch and go on power clean.

No split jerks and must come to full extension and pause before push presses.

You can rest in between rounds as long as you want.

WOD 5/23/12

AMRAP in 1 min, 4 rounds:

bench press #95/65
kb swings #53/35
barbell row #95/65
clapping push ups
k2e

rest 1 min between each rounds

WOD 5/22/12

AMRAP in 8 min:
5 snatches #95/65
10 box jumps #24/20

rest 4 min:

AMRAP in 8 min:
5 burpees
10 wall ball #20/14

WOD 5/21/12

“Bulger”

10 RFT:

150m run
7 chest to bar pull ups
7 front squats #135/95
7 hspu