Saturday, June 1st

Hatch Squat 7.2
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%

Partner WOD
10 Thrusters 135 / 95
50 Double Unders
8 Thrusters 
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders


Team WOD
30 Deadlifts 225/135
30 Box Jumps
30 Push Presses 145/95
30 Burpees

WOD details will be explained in class.

Friday, May 31st

Warm Up:
3 Rounds
5 Strict Ring Dips
5 Kipping Ring Dips
10 KB Snatches (5L/5R)
10 Pistols (5L/5R)

Strength:
Deadlift 3x3

Metcon:
3 Rounds
400m Run
30 KB Swings
20 Pull-ups
10 HSPUs

Thursday, May 30th

Oly:
Snatch 3,3,2,2,1,1,1 (Before Class)

Power Clean 3,3,2,2,1,1,1 (In Class)

Metcon:
"The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of five 3 minute cycles.

Wednesday, May 29th

Hatch Squat 7.1
Back Squat
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Metcon:
AMRAP in 10
1 Front Squat
1 Push Press
1 Bar Hop Burpee
2 Front Squats
2 Push Presses
2 Bar Hop Burpees
3,3,3
4,4,4
...

Tuesday, May 28th

Oly:
Every :30 for 7 Minutes (15 total)
Power Clean & Jerk

"Fight Gone Bad" - ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Monday, May 27th

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday, May 25th

Oly/Strength:
3 Power Cleans + 3 Push Presses

Metcon 1:
100 Double Unders
50 DB Snatches, alternating arms
30 Pistols

Metcon 2:
AMRAP in 7
Burpee Muscle-ups
- or
AMRAP in 5
Burpee Pull-ups

Friday, May 24th

Strength:
Hang Snatch 2

Metcon:
7 Rounds
7 Power Snatches (95/65)
7 Overhead Squats
7 Toes to Bar

After Party:
6 x 50ft Prowler Pushes

Thursday, May 23rd

Oly:
On the Minute for 5 minutes
Hang Clean + Clean + Front Squat @ 75% of Clean 1RM

Hatch Squat 6.1
Back Squat
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 80%



Metcon:
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-ups

Wednesday, May 22nd

Skill:
3 Rounds
5 Touch-and-go Snatches (95+/65+)
10 CTB Pull-ups
50ft Prowler Push


Strength:
50 ft Farmer's Walk

Metcon:
AMRAP in 10
1 Wallball
1 KB Swing
1 Burpee
2 Wallballs
2 KB Swings
2 Burpees
3,3,3
4,4,4
etc

Tuesday, May 21st

Oly:
Every 30 seconds for 3 Minutes
1 Power Snatch @ 75% of 1RM

Every 30 seconds for 3 Minutes
1 Power Clean & Push Jerk @ 75% of 1RM

Strength:
Bench Press 8

Metcon:
21 - 18 - 15 - 12 - 9
Push-ups
Sit-ups
50 ft Walking Lunges

Monday, May 20th

Hatch Squat 6.1
Back Squat
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

Strength:
Thruster 3

Metcon:
"Fran"
21 - 15 - 9
Thrusters (95/65)
Pull-ups

Saturday, May 18th

Strength:
Deadlift 5

Metcon:
4 Rounds
10 Deadlifts 225 / 155
20 Push-ups
30 Double Unders
400m Run

Friday, May 17th

Oly:
Clean & Jerk
8x1 @ 80% of 1RM

Hatch Squat 5.2
Back Squat
6 @ 65%
6 @ 75%
6 @ 80%
6 @ 80%

Metcon:
10,9,8,7,6,5,4,3,2,1
Front Squats 115/85
CTB Pull-ups

Thursday, May 16th

Strength:
Power Snatch 2 + Overhead Squat 2

Metcon:
"Jeremy"
21 - 15 - 9
Overhead Squats
Burpees

Metcon 2:
400m Run
1000m Row
400m Run

Wednesday, May 15th

Skill:
2 Rounds
1 L-sit Rope Climb
5+ Strict HSPUs
10 Pistols (5L/5R)


Strength:
Press 5

Metcon:
AMRAP in 10
5 Toes to Bar
7 DB Push Presses
9 Box Jumps

After Party:
3 x 250m Row Sprint
- rest 2-3 minutes between attempts

Tuesday, May 14th

Hatch Squat 5.1
Back Squat
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Oly:
Clean 2
- Aim for 5 doubles over 80% of 1RM

Metcon:
5 Rounds
5 Cleans 155/105
10 Pull-ups
15 Wallballs

Monday, May 13

Skill:
3 Rounds
Max CTB Pull-ups
10 Barbell OH Walking Lunges 95/65
10 Ring Dips

Oly:
On the minute for 8 minutes
1 "Squat" Clean + 3 Split Jerks

Metcon:
400m Run
10 Split Jerks
400m Run
10 Split Jerks
400m Run
10 Split Jerks
400m Run

- Go heavy! 135-165 / 85-105

Saturday, May 11th

Hatch Squat 4.2
Back Squat
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

5 Rounds
3 Power Cleans - AHAP (as heavy as possible)
1 Rope Climb
30 Double Unders

2009 CrossFit Games Event 5
"The Couplet"
3 Rounds
30 Wallballs 20/14
30 Hang "Squat" Snatches 75/45

Friday, May 10th

Oly:
On the minute for 10 minutes
1 Snatch @ 80-85% of 1RM

Skill Work:
20 Turkish Get-ups (10L/10R)

Strength:
Push Press 3

Metcon:
3 Rounds
400m Run
15 Push Presses (95/65) - try to go unbroken
10 Burpees

Thursday, May 9th

Skill:
3 Rounds
1 L-sit Rope Climb
5 Strict HSPUs (on paralettes if you can)

Oly:
On the Minute for 10 Minutes
1 Power Clean @ 80-85% of 1RM


Strength:
Hex Bar Deadlift 3

Metcon:
"Christine"
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday, May 8th

Hatch Squat 4.1
Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Strength:
Front Squat 5

Metcon:
3 rounds
21 Thrusters (95/65)
15 KB Swings
12 Toes to Bar
9 Burpees

Tuesday, May 7th

Oly:
From Blocks (bar at or just above knee height)
Snatch + Snatch + OHS
- work on speed under the bar

Snatch 1
5-8 reps > 80% of 1RM

Metcon:
15 Min. AMRAP
Snatch Ladder
5 Pull Ups
10 Push Ups
15 Squats

– one snatch to begin first round, two to begin second, three to begin third, etc. As heavy as possible.

Monday, May 6th

Skill:
3 Rounds
5+ CTB Pull-ups
Max strict HSPUs
10 Pistols

Oly:
Clean & Jerk 1

Metcon:
"Grace"
30 Clean & Jerks

Saturday, May 4th

10 Minutes to establish a 1RM Snatch

- rest 5 minutes

10 Minutes to establish a 1RM Clean&Jerk

- rest 5 minutes

3 Rounds
7 Muscle-ups
400m Run

- rest 5 minutes

3 Rounds
10 Wallballs
10 Burpee Pull-ups
20 KB Swings

Friday, May 3rd

"Nutts"
10 Handstand push-ups
15 Deadlifts (250/165)
25 Box jumps (30"/24")
50 Pull-ups
100 Wallballs
200 Double-unders
400m run with a 45lb plate

Thursday, May 2nd

Hatch 3.3
Back Squat
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Strength:
Barbell Lunge 12 (6L / 6R)

Metcon:
"Elizabeth"
21 - 15 - 9
Cleans
Ring Dips