Friday, May 31

800m run,
21 shoulder to overhead @ 135/85#,
30 KB walking lunges 55/35#
600m run
15 S2O
20 KB walking lunges
400m run
9 S2O
10 KB walking lunges

*hold KB like a goblet on the walking lunges.

Thursday, May 30

Three rounds for time of:

Run 400 meters
Right arm hang, 15 seconds
Left arm Turkish Get-up, 45/25 pound barbell, 5 reps
Left arm hang, 15 seconds
Right arm Turkish Get-up, 45/25 pound barbell, 5 reps
30 second L-sit hold

Wednesday, May 29

50 double under buy in

21-15-9
deadlifts 185/135
box jumps 24/20

50 double under buy out

Tuesday, May 28

21-15-9
kettlebell swings 53/35
sit ups

run 200 m after each set

Melinda will be at the school at 6 am
Michelle will be at the school at 7 pm
Thanks!!

Summer Times

For "Murph" we will meet at the high school at 7pm

We will plan on 6 am and 7 pm times for the summer--but watch the blog as it is subject to change.

Monday, May 27

Memorial Day Hero Wod

"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.

Friday, May 24

"Jesse"
40 snatches 100/75
40 double unders
40 hang power cleans
40 hand release push ups