In teams of 3–AMRAP 25 minutes:
9/6 calorie row
6 burpees to a plate
100 m run with a 53/35 kettlebell

Team members complete a full round in turn.

Every two minutes for 7 sets:
36 double unders
9 toes to bar
3 power cleans

Push press
Build to a heavy set of 5

3 rounds for time
30/21 calorie row
25 wallballs 20/14
20 alternating dumbbell/kettlebell snatches

50-40-30-20-10 abmat sit ups

21-15-9-6-3 calorie row

10-8-6-4-2 deadlift 225/185

Tomorrow we will be completing a hero wod—
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Please come and bring any family and friends that may be visiting—you know we can modify to fit! Half Murph or team Murph are options!
See you at the gym at 9 a.m.!!!

https://www.floelite.com/articles/5065971-why-do-crossfitters-do-murph-on-memorial-day

AMRAP 15 min
15 power cleans 115/75
30 double unders
15 wall balls 20/15
30 double unders

21-15-9
Deadlifts 225/155
400 m run

5 rounds of Cindy
30 overhead squats 95/65
1000 m row

Cindy=5 pull ups, 10 push ups, 15 air squats

EMOM 20
Minute 1=3 deadlifts
Minute 2=10 sit ups+20 double unders

Main site has triple 3 posted....and someone at the gym really wants it, so...
You may pick your level of commitment here:
1)
1000 m row
100 double unders
1 mile run
2)
2000 m row
200 double unders
2 mile run
3)
3000 m row
300 double unders
3 mile run
OR
You may partner up and do a version.

Gym friends--we will be moving the gym time to 6 pm starting next Monday. (in hopes that this will prompt boating weather) See you at the gym!!

Team workout:
3 rounds
Team A starts on rower and rows until
Team B complete a 400 m sled push
Then switch and repeat until each team has pushed the sled 3 times.
Score is total number of calories for the team.

Overhead squat
Work to a heavy single

15-12-9
Power snatch 75/55
Overhead squat 75/55
Pull ups

5 rounds, on the 4:00
30 air squats
14 calorie row
10 burpees over the rower

Score is the slowest of the 5 rounds.

10-9-8-7-6-5-4–3-2-1
Clean and jerks 115/75
30 double unders after each set

Here's another video.  This one has to do with how much sleep we should be getting to correctly rest our brains and body.  This is a shorter segment of the longer two hour video.  Take a listen. 

AMRAP 13
50 alternating dumbbell snatches 50/35
40 burpees
30 toes to bar
20 handstand push ups

Hey all, here is another video with Dr Rhonda Patrick.  She is an expert in nutrition.  This one is a bit shorter.  I hope you all enjoy it as much as I did. 

3 rounds

3 minutes: calorie row

2 minutes: 10 m shuttle runs

1 minute: abmat sit ups

Rest 2 minutes between rounds

Hey all—if you are not familiar with Dr. Rhonda Patrick, here is a great video.  If you’re not convinced that diet and exercise are crucial, here is your proof!!

Clean and Jerk

build to a heavy single

3 rounds

10 clean and jerks 135/95

400 m run

Deadlift
Heavy set of 3

AMRAP 15
60 double unders
30 wall balls 20/14
15 deadlifts 245/165

AMRAP 3
21 lateral barbell burpees
21 overhead squats 75/55
Max calorie row
Rest 3 minutes

AMRAP 3
18 lateral barbell burpees
18 overhead squats 95/65
Max calorie row
Rest 3 minutes

AMRAP 3
15 lateral barbell burpees
15 overhead squats 115/75
Max calorie row
Rest 3 minutes

AMRAP 3
12 lateral barbell burpees
12 overhead squats 135/85
Max calorie row

AMRAP 20
200 m run
20 calorie row
2 rounds of strict Cindy

Strict Cindy=
5 strict pull ups
10 push ups
15 air squats

AMRAP 5 minutes
100 double under buy in
12 power cleans 115/75
4 burpee box jump overs 24/20
Rest 5 minutes

AMRAP 5 minutes
100 double under buy in
8 power cleans 135/95
4 burpee box jump overs 24/20
Rest 5 minutes

AMRAP 5 minutes
100 double under buy in
4 power cleans 155/105
4 burpee box jump overs 24/20

1000 m row buy in
1-10
Toes to bar
Kettlebell swings 53/35
11-20
Walking lunges
Double unders
500 m row buy out