Bench Press 3-3-3-3-3

Then:

3 rounds, 1 min per station, for max reps of:

Row Calorie
Hand Release Push-up
Box Jump, 24/20 in
Hang Power Clean, 115/80 lbs
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

3 rounds for time of:

Run 800 meters
12 Deadlifts 225/155 lbs
15 Strict Pull-ups

5 rounds for time of:

10 Squat Clean Thrusters, 95/66 lbs
15 Toes-to-bars
3 Wall Walks

On the minute every minute for 7 minutes: 1 Power Clean + 3 Jerks

Then:

21-18-15-12-9-6-3 reps, for time of:

Kettlebell Swing, 53/35 lbs

Burpee

Sit-up

Reminder: No Open Gym or classes tomorrow due to the Meals on Wheels Charity Workout. Doors open at 8:00 AM and the workout begins at 8:30 AM.

60 Minute AMRAP
(15 Minutes at Each Station)

• 15 Minutes Row (Calories)

• 15 Minutes Weighted Step-Up Overs

• 15 Minutes Wall Balls

• 15 Minutes Burpees

Score: Total Team Reps

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Bench Press 7-7-7-7

Then:

For time:

Row 2k

7 rounds for time of:

5 Hang Squat Cleans, 155/105 lbs
12 Wall Balls, 20/14 lbs
Plank Hold, 45 secs

For time:

30 Pull-ups

-- then --

5 rounds of:

10 Power Snatches, 95/65 lbs

30 AbMat Sit-ups

-- then --

30 Pull-ups

Shoulder Press 5-5-5-5-5

Then:

Complete as many rounds as possible in 12 mins of:

12 Push Press 95/65

12 Burpees

24 Double Unders

In teams of 2, with 1 partner working at a time, complete for time:

3 Rounds of:

Row 500 meters

30 Burpee pull-ups

30 Power Cleans 115/80

Tabata Row Calorie

Tabata Deadlift, 185/125 lbs

Tabata Box Jump Over 24/29

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

Bench Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 10 mins of:

Run 100 meters
5 Power Snatches, 115/80 lbs
9 Strict Handstand Push-ups

For time:

20 Weighted Step-ups, pick load
21 Pull-ups
30 AbMat Sit-ups
18 Weighted Step-ups, pick load
18 Pull-ups
25 AbMat Sit-ups
16 Weighted Step-ups, pick load
15 Pull-ups
20 AbMat Sit-ups
14 Weighted Step-ups, pick load
12 Pull-ups
15 AbMat Sit-ups
12 Weighted Step-ups, pick load
9 Pull-ups
10 AbMat Sit-ups

5 rounds for time of:

40 Double Unders
15 Toes-to-bars
20 Russian Kettlebell Swings, 70/53 lbs

Push Press 3-3-3-3-3

Then:

For time:

21 Push Press, 135/95 lbs
21 Lateral Burpee Over Bars
15 Push Press, 135/95 lbs
15 Lateral Burpee Over Bars
9 Push Press, 135/95 lbs
9 Lateral Burpee Over Bars

Reminder that we’ll be running Murph tomorrow morning. The gym will be open from 6:45am to 9:00am, and you’re welcome to come in anytime during that window to complete the workout. We’ll begin the first group around 7:15am.

RX Murph

For Time:

• 1 Mile Run

• 100 Pull-Ups

• 200 Push-Ups

• 300 Air Squats

• 1 Mile Run

Notes:

• Partition the pull-ups, push-ups, and squats as needed.

  If you have a 20/14-lb vest or body armor, wear it.

“Murph” is a classic Hero Workout honoring Michael Murphy, who was killed in Afghanistan on June 28, 2005. The workout was one of his favorites and has become a Memorial Day tradition throughout the CrossFit community.

“Smurf”

For Time:

• 800m Run

• 50 Pull-Ups

• 100 Push-Ups

• 150 Air Squats

• 800m Run

Team Murph (2 Person)

Partner Murph

For Time:

• Run 1 Mile Together
  Then complete:

• 100 Pull-Ups

• 200 Push-Ups

• 300 Air Squats
  Finish with:

• Run 1 Mile Together

Workout Rules:

• Partners alternate reps as desired.

• Only one partner works at a time during pull-ups, push-ups, and squats.

• Reps can be split any way.

• Runs must be completed together.

Example Strategy:

• Partner 1:

  • 5 Pull-Ups

• Switch

• Partner 2:

  • 10 Push-Ups

• Switch

• Partner 1:

  • 15 Air Squats

• Switch

Continue alternating movements until all reps are complete.

For time:

Row 800 meters
50 Wall Balls 20/14
50 Toes-to-bars
50 Dumbbell Snatches (choose load)
50 Dumbbell Lunges (choose load)

5 rounds for time of:

15 Box Jumps 24/20

10 Handstand Push-ups

5 Front Squats, 185/125 lbs

For time:

Run 1 mile

Rest 5 minutes:

-then-

As many reps as possible in 8 mins of:

Hang Power Clean 165/110 lbs

*Each time you break, perform 30 squats