The building was rocking with all the weight being lifted Thursday...Great to be a member, bad to be a neighbor
3 Rounds of:
5 Cleans (155/85)
5 Burpees
3 Rounds of:
5 Snatch (135/75)
5 Muscle ups
3 Rounds of:
20 Wall balls
20 Double unders
Every minute on the minute for 15 minutes:
3 Deadlift
5 Ring row
then
100 knees to elbows
21, 15, 9 of:
Front squat
Burpee
Pull up
Murph Highlights
Every minute on the minute for 15 minutes:
3 Push press
6 Ball slams
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
We will have classes Monday the 28th at the following times:
5:30am
6:30am
8:30am
9:30am
Check out the link below. You don’t have to sign up in order to participate in the workout but it does support a great cause and you do get a cool shirt.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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.
Dip City! DIP DIP CITY!!!
7 Rounds for time of:
5 HSPU
10 SDHP (75/35)
20 Sit ups
AMRAP in 20 minutes of:
400m Run
10 Ring dips
7 Thrusters (135/95)
6 Rounds for time of:
1 Snatch
5 OHS
7 Chest to bar pull ups
20 Double unders
Row 750m
50 Sit ups
40 Lunge steps
30 Pull ups
20 Push ups
10 Burpees
5 Muscle ups
Row 750m