Open Gym

-or-

50m Walking Lunge

50m Bear Crawl

30 DB Box Step-ups (24”/20”) (50/35)

40m Walking Lunge

40m Bear Crawl

20 DB Box Step-ups

30m Walking Lunge

30m Bear Crawl

10 DB Box Step-ups

A. 5 sets

1 Power Clean + 1 Hang Power Clean @85%

B. 15 min AMRAP

1 Power Clean @85% 1 RM

3 Strict Pull-ups

6 Hand Release Push-ps

9 Air Squats

A. Back Squat @70%

8-8-8

Accessory: Single Arm Dumbbell Row

10-10-10

B. 5 Rounds

5 Devil Press (35/25)

10 Alt DB Snatch

15 DB Hop overs

-rest 3 min-

5 rounds

5 Devil Press

10 Alt DB Snatch

15 DB Hop overs

A. Deadlift

10-10-10

B. 7 minute ladder

1 Deadlift (225/155)

1 HSPU

2 Deadlift

2 HSPU

3 Deadlift

3 HSPU

4,4,5,5, etc.

C. Tabata Plank Hold

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Open Gym

-or-

A. Weighted Pull-up

Work to a heavy set of 3

B. 3 rounds:

15 Power Cleans (115/75)

20 Plyo Push-ups

A. Push-Press

3-3-3-3-3

Accessory: 20m Mermaid Walk between sets

B. 5 rounds:

50 Double unders

15 Push-press (75/55)

10 T2B

A. In 10 minutes build to a heavy Snatch Pull.

B. Snatch Pull @weight from A

3-3-3-3-3

C. For time:

100 Lateral Bar Jumps

75 Deadlifts (95/65)

50 KBS (1.5/1)

25 Bar Facing Burpees

10 Clean & Jerk (95/65)

25 Bar Facing Burpees

50 KBS (1.5/1)

75 Deadlifts (95/65)

100 Lateral Bar Jumps

A. Overhead Squat

In 12 minutes build to a heavy 3 reps.

B. For time:

21 Hang Power Snatches (95/65)

200m Run

21 OHS

200m Run

15 HPS

200m run

15 OHS

200m Run

9 HPS

200m Run

9 OHS

200m Run

“Dottir”

12 Bar Muscle-ups

21 Deadlifts (225/155)

9 Bar Muscle-ups

15 Hang Cleans (225/155)

6 Bar Muscle-ups

9 S2OH (225/155)

Accessory Finisher

100 barbell Curls (45/35)

*Squeeze the bar. Try to stay unbroken.

Open Gym

-or-

A. Bench Press

5-5-5-5-5

B. 3 rounds

50 Double Unders

30 Wallballs

10 HSPU

A. 15 Reps of Paused Power Snatch done 1 at a time @80%

Pause at 2” off the floor

Pause below the knee

Pause above the knee

B. 3 rounds

24 Box Jumps (24/20)

24 Alt DB Snatch (50/35)

24 Single Arm OH DB Walking Lunge

A. Front Squat Tempo 3-3-1 @60%

5-5-5-5-5

B. For time:

21-15-9

Front Squat (135/95)

KBS (2/1.5)

400m run

A. Shoulder Press

5-5-5-5-5

B. “Lead Foot”

4 min AMRAP

27/21/cal Row

27 Burpees

27 C2B Pull-ups

-rest 4 minutes-

4 min AMRAP

21/15 cal Row

21 Burpees

21 T2B

-rest 4 minutes-

4 min AMRAP

15/9 cal Row

15 Burpees

15 Pull-ups

“Emily”

10 rounds for time

30 Double unders

15 Pull-ups

30 Air Squats

100m Sprint

-Rest 2 minutes-

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Open Gym

-or-

A. Deadlift

8-8-8 @65% of 1 RM

Accessory:

10 Hip Extensions between sets on GHD

B. For time

800m Run

-then-

21-15-9

Deadlifts (225/155)

Box Jumps (24/20)

-then-

800m run

A. EMOM for as long as possible

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

*Scale to get at least 9 rounds

Accessory:

5 rounds of

:30 Oblique Sits (scaled=side plank)

:30 Glute Bridge Hold

A. In 10 minutes build to a heavy Power Clean

B. Clean Pull @ 100% of A

3-3-3-3-3

C. 4 rounds for time

30/21 cal Row

15 T2B

7 Power Clean & Jerk (155/105)

In observance of the Memorial Day Holiday there will be a 10:00am WOD only.

In Honor of the men and women who made the ultimate sacrifice in the service of this great Nation.

"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.

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