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CrossFit – Wed, Jun 5 Power Clean (6×3 Climbing) Does not have to be TnG Metcon (Time) 8 Rounds For Time: 5 Power Cleans 135/95 30 DU 200/150m Row

CrossFit – Tue, Jun 4 Metcon (Weight) Strict Weighted Pull-ups 5-5-4-3-2 Rest 2-3 Minutes Metcon (3 Rounds for reps) 3 Rounds 7 Push Press 65/45 7 Front Squats 65/45 7 Pull-ups 21 Calorie Row -Rest 4 Minutes- 3 Rounds 5 Push Press 115/85 5 Front Squats 115/85 5 Pull-ups 15 Calorie Row -Rest 4 Minutes-

CrossFit – Mon, Jun 3 Metcon (Time) 10 Rounds For Time: 10 Dumbbell Snatches (50/35)10 Box Jumps or Step-ups (24″/20″) 10 Push-ups At the end of each round: Rounds 1-3-5-7-9 (200m Run) Rounds 2-4-6-8-10 (10 Burpees) Alt. On the DB Snatch

CrossFit – Sat, Jun 1 Metcon (Time) Partner WOD 8 Rounds For Time: 30 Wallballs 200m run 5 Front Squats 185/125 the first rep can be a squat clean

CrossFit – Fri, May 31 Deadlift (Build to a heavy set of 5 TNG) Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on

CrossFit – Thu, May 30 Back Squat (10×2 across 65-70%) EMOM x 10 (2 back squats) same weight for all sets 65-70% Metcon (Time) 5 Rounds For Time: 12 Push Press 115/75 20 Box Jumps

CrossFit – Wed, May 29 Metcon (Time) For Time: 1,000/900m Row 4 Rounds 20 Abmat situps 10 DB Front Rack Reverse Lunges 750/675m Row 3 Rounds 20 Abmat situps 10 DB Front Rack Reverse Lunges 500/450m Row 2 Rounds 20 Abmat situps 10 DB Front Rack Reverse Lunges 250/225m Row 1 Round 20 Abmat situps

CrossFit – Tue, May 28 Power Clean (6×3 75-80% across) Metcon (Time) Cash In 100/80 Cal Bike 3 Rounds of 15 Power Cleans 115/85 25 DU

CrossFit – Mon, May 27 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. https://www.crossfit.com/workout/2005/08/18#/comments

CrossFit – Sat, May 25 Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP X 30 40/30 Calorie Row 12 Deadlifts 10 Hang Cleans 8 Push Jerks 135/95