Metcon
4 Rounds with a Friend:
200m Med ball carry
20 Burpees
30 Air Squats
40 Mountain Climbers
-Both partners will run together with one med ball. Partners can hand off as needed.
-One person works while one person rests. Partners may split the reps as needed.
Weightlifting
Shoulder Press (1)
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Regional event 3 (Time)
For time:
Run 800m
25 OHS 115/75lbs
50 Ab Mat Sit Ups (Or 25 GHDs)
75 Double Unders
25 SDLHP 115/75lbs,
50 Box Jump Overs
Randy
For Time:
75 Power Snatches, 75/55
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Annie
For Time:
50-40-30-20-10
Double-unders
Sit-ups
Memorial Day MURPH!!
Heats begin at 8, 9, 10, and 11. Be here early to warm up! No regular classes on Monday.
Murph
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
Memorial Day MURPH!!
Heats begin at 8, 9, 10, and 11. Be here early to warm up! No regular classes on Monday.
50 GHD Situps
50 Muscle Ups
50 Hang Cleans 205/135
In teams of 3, one person completes 50/100 GHD/ABMAT situps, then person 2, then person 3. Once each member completes situps they can begin muscle ups. Once MU are complete they can complete hang cleans.
Scale for MUs are Pull-ups and dips.
Scale weight accordingly.
Weightlifting
Deadlift (5 Rep Max)
Metcon
AMRAP 12 Minutes:
3 Muscle Ups
10 Deadlifts 185/125
50 Double Unders
Ole Glory CrossFit 