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CrossFit – Tue, May 30 Power Clean (6 X 3 70%) Metcon (Time) <p>5 Rounds</p><p>30 sit-ups</p><p>15 Deadlifts 135/95</p><p>12/9 cal bike</p>

CrossFit – Mon, May 29 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Half Murph (Time) For Time:

CrossFit – Sat, May 27

CrossFit – Fri, May 26 Shoulder Press (3 sets max reps @ 60%) Metcon (AMRAP – Reps) <p>AMRAP X 15</p><p>Max Cal Row</p><p> </p><p>Every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00)</p><p>Max set of unbroken T2B</p><p>score is total calories plus total T2B</p> Extra Work (Time) <p>1 Mile Run</p>

CrossFit – Thu, May 25 Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 20</p><p>18/15 Cal Bike</p><p>12 T2B</p><p>8 Mat Lengths double DB front rack Lunges</p><p> </p><p>DB 50/35</p> Metcon <p>100 cal any machine or 1 mile run</p> Metcon <p>Childs pose</p><p>cobra</p><p>hip stretch</p><p>couch stretch</p><p>frog stretch</p><p>pike stretch</p><p>wrist stretch</p>

CrossFit – Wed, May 24 Front Squat (5-3-1-5-3-1) <p>5 @70%</p><p>3 @75%</p><p>1 @85%</p><p>5 @70%</p><p>3 @80%</p><p>1 @90%</p> Metcon (Time) <p>2 Rounds For Time:</p><p>125 DU</p><p>750/600m Row</p><p>50 Wallballs 20/14lb to 10/9ft.</p> Extra Work (AMRAP – Reps) <p>Every 3 Minutes x 5 Sets:</p><p>2 Minutes Max Cal Bike</p><p>1 Unbroken Set of Ring MU</p><p> </p><p>Scale with Bar MU or C2B or pull=ups or

CrossFit – Tue, May 23 Clean and Jerk (10-8-6-4-2) <p>10 @55%</p><p>8 @65%</p><p>6 @70%</p><p>4 @80%</p><p>2 @85-90%</p><p>These can be squat or power as well as split or push. They do not need to be touch and go. This is to be done for time. Put your total time in the comments.</p> Here and There (Time) <p>For Time:</p><p>800-600-400

CrossFit – Mon, May 22 Back Squat (3-2-1-3-2-1) <p>3 @75%</p><p>2 @80%</p><p>1 @85%</p><p>3 @75%</p><p>2 80%<br />1 85-90%</p> Metcon (Time) <p>10-9-8-7-6-5-4-4-2-1</p><p>OHS (115/85)</p><p>Burpee Box Jumps</p>

CrossFit – Sat, May 20 Metcon (Time) <p>Partner WOD</p><p>1 Mile run with Wallball (20/14)</p><p>8 Rounds of:</p><p>20 Wallballs</p><p>2 Rope Climbs</p><p>800m run with Wallball (20/14)</p><p>4 Rounds of:</p><p>20 Wallballs</p><p>2 Rope Climbs</p><p>400m run with Wallball (20/14)</p><p>2 Rounds of:</p><p>20 Wallballs</p><p>2 Rope Climbs</p><p> </p><p>*Run together passing WB back and forth whenever needed. Split the reps of WB’s and RC</p>

CrossFit – Fri, May 19 Front Squat (8-6-4-8-6-4) <p>8 @60%<br />6 @70%<br />4 @80%<br />8 @65%<br />6 @75%<br />4 @85%</p> Metcon (Time) <p>For Time:<br />30 Clean &amp; Jerks (135/95)</p><p>30 T2B</p><p> </p><p>partition however you would like</p>