MEMORIAL DAY WOD-OPEN GYM-MURPH

Image courtesy of CrossFit, Inc.

Affiliate Members:

Group class will not meet-up today: there will be no supervised group class!   If you choose to workout on your own, please modify to your capabilities and refer to crossfit.com for examples, form and proper modifications.

WOD

HERO

MURPH

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

For Time:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Note:  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Post results to comments.

Back

CF Games Head Judge Adrian B. with Judge Manolo and other CF NorCal Regional Judges.

Affiliate Members:

Back Squats

4×4

(75% of PR)

Mini

50 Double-Under

40 Star Jump

30 Knees 2 Elbow

20 Burpee Box Jump

10 Toes 2 Bar

5 HSPU

1 Rope-climb

POST

** Have a safe weekend**

AMRAP

Affiliate Members:

AMRAP

(20 Minutes)

10 Hang Cleans (95/65#)

10 Ring push-ups

10 KBS (53/35#)

02 Wall climb

post rounds to comments

Intro and Rounds

Prospective Members:

Intro Class TODAY! Please show up @ 1500.  Present yourself in athletic gear (bring water, a pen & a towel).  This will be a 1 to 2 hour course.  Those who complete the whole course will become affiliate members.

Affiliate Members:

Two Rounds

(for time)

12 Wall Ball Burpees (20/14)

300 meter run

12 V-ups

300 meter run

12 Push-ups

300 meter run

12 Squat jumps

300 meter run

post

Bench it

Prospective Members:

Intro to CrossFit Class Tomorrow: limited space available.  Reserve your spot!  Contact us!

Affiliate Members:

Bench Press

4 x 4

(75% of PR)

Mini

for time

28 DB snatch (45/25#)

14 Box Jump

28 Ring Rows

14 OH Walking Lunge (45/25#)

28 pull-ups

post

***