10 min every min on the min for 10 total reps: 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squat – AHAP

12 min AMRAP
200m run
10 Toe to Bar
10 Box Jump (24″/20″)



12 Wall Ball
18 Walking Lunge w/plate
24 Sit Ups

500m Row finisher


400m run
12 Cleans (155#/105#)
12 Box Over Burpees (24″/20″)

Back Squat
1, 1, 1, 1, 1, 1, 1
find your 1 RM

CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible
CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible

5-27-13 Murph

Two class times tomorrow.  7 am with the Coaches or 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 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. First posted on CrossFit.com August 18, 2005.

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.

Compare you previous time HERE.

Murph 2013



LtWhiteHero_th.jpgFive rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Rope Climbs will be subbed for out for 5 Burpee Pull-ups for each rope climb.

There will be a 40 min time cap on this workout.

5-24-13 – 300

bla bla bla

25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left side then right side. This is ONE REP)
50x KB Clean and Press @ 35# / 26# (25 each arm – KB must touch floor between reps)
25x Pull-up
For a total of 300 reps total

Compare your previous time here.

5-24-13 - 300