SATURDAY OPEN GYM IS CANCELLED. COME WATCH OUR MEMBERS COMPETE AT THE BISON CLASSIC AT CROSSFIT BISON!!!
RETEST FROM 4/6
3 Rounds
10 Power Snatch 135/95lbs RX+/ 115/75 RX
20/15 Calorie Row
30 Wallballs 20/14
SATURDAY OPEN GYM IS CANCELLED. COME WATCH OUR MEMBERS COMPETE AT THE BISON CLASSIC AT CROSSFIT BISON!!!
Touch and Go
RETEST FROM 4/5
4 rounds for time of:
RX+
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
RX
30 abmat situps
30 Good Mornings 75/55
100-ft bear crawl
200 meter run
21 DB Thrusters
21 Burpees
200 meter run
15 DB Thrusters
15 Burpees
200 meter run
9 DB Thrusters
9 Burpees
200 meter run
6 DB Thrusters
6 Burpees
200 meter run
3 DB Thrusters
3 Burpees
EMOM 8
E – 20 Hollow Rocks
O – 10 V-Ups
RETEST FROM 4/4
AMRAP 20 Minutes
RX+
50 Double Unders
5 Squat Cleans 205/145lbs
5 Muscle Ups
RX
50 Double Unders
5 Squat Cleans 185/115
10 C2B Pullups
RETEST FROM 4/3
Time Cap: 10 minutes
For Time
50 Burpee Box Jump Overs 24/20″”
(Box Facing)
50 Single Arm DB Clean and Jerk 50/35lbs
(Switch hands anytime)
50 HSPU
*If incomplete, score is 10:00 + remaining reps in seconds.
ie – If I have 40 more hspu to go – score is 10:40
*Misfit
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.
To learn more about Murph click here
Partner WOD:
16 Alternating rounds
3 Ring muscle ups
6 Power Cleans 185/115
9 Burpees
MEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats
Then BBQ! All other classes cancelled
@70%
Time Cap: 10 minutes
GHD ANNIE
50-40-30-20-10
Double Unders
GHD Situps
or
50-40-30-20-10
Double-unders
Sit-ups
MEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats
Then BBQ! All other classes cancelled
Touch and Go
(Heavier than 5/11)
Time Cap 25 minutes
50 air squats
40 Double DB Box Step Overs 24/20 70/50RX+/ 50/35 RX
30 Double DB deadlifts
20 Toes to Bar
10 Dumbell Man Makers
20 Toes to Bar
30 Double DB deadlifts
40 Double DB Box Step Overs
50 Air Squats
*Man maker = Pushups, row left, pushup, row right, squat clean thruster
MEMORIAL DAY MURPH SCHEDULE: 4 Heats 9:00, 9:30, 10:00, 10:30 AM Heats
Then BBQ! All other classes cancelled
TIME CAP 8 minutes
5 Rounds
8 Unbroken Toes to Bar
8 Unbroken Ring Dips
3 Rounds
800 Meter run
30 Pistols
3 Rope Climps
