Warm Up

3 Rounds
200 M run- High knees on the way out, butt kicks on the way back
5 Pull ups
5 Push ups

Take 15 Minutes to work on your cleans, you can work up to heavy weight if you like.

Wod

6 rounds for time
6 Pull-ups
7 Power Cleans, 135/95 lbs
6 Push Jerks, 135/95 lbs

Rest 2 mins between each interval.

***Score is total time included rest, work of a running clock. DO NOT cut your rest short.

Scale accordingly to try hit these times
1:05 or less per interval if you are an athlete that consistently goes RX

1:45 or less per interval as an individual if you are scaling back off the 135/95

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Two options today!
All Weightlifting working on snathces and back squats or two 15 minute metcons (Metcons will depend on weather. Looks like it might rain all day)

Option 1
Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Back squats 5×5 working 10 to percent higher than last week

____________________________________________________________________________________________________________________________________________________________

Option 2. all outside
Metcon 1
15 Minutes amrap
10 Burpees
50 Hammer hits on the tire
200 M Run with your hammer… Like THOR

Rest 5 Mintues
Metcon 2
15 Minutes
100M sled push
20 Cal bike

OR IF IT IS RAINING THIS IS OPTION 2

13 minute amrap inside
10 burpees
20 alt db snatches

Rest 5 minutes
13 minute amrap
30 Alternating weighted squats with 1 DB
20 DB hand clean and jerk, 10 each arm

Warm up
3 rounds for time
200m run
10 squats
10 pull ups

Do one round of 10 cals and 10 wall balls to get used to the wod
*take 5-10 minutes to go through some rowing and wall ball tips and tricks.

Wod is
19 Minute Amrap
19 Wall Balls
19 Cal bike or row or a 300 meter run (to the sidewalk and back)

*would really prefer you biked or rowed, ski erg also available for use
*bike will be the tougher of the two for most people.

Warm up
4 rounds
200 M Run
10 no push ups burpees
20 Jumping jacks

Strength Front Squats
5 sets of 5, take it light

Wod 3 rounds for time of:
50 Double Unders or 100 singles
25 sits ups
10 Clean & Jerks, 135/95 lbs

Regular hours today.
Please maintain social distancing

Memorial Day is about honoring those who made the ultimate sacrifice for our country. Here are several hero wod options for the day

Warm up will be spent going through the movements in the workout out you pick

Option 1 “DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

______________________________________________________________________________

Option 2 Martsen

Marston –

Complete as many rounds as possible in 20 minutes of:
1 deadlift, Heavy
10 toes-to-bars (switch to sit ups or toes to rig if you havent been doing toes to bar, SCALE THIS MOVEMENT)
15 bar-facing burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

______________________________________________________________________________
Option 3 weather permitting . feel free to run in the rain, just not the lightning

Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

______________________________________________________________________________

Another all outside option weather permitting

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.

He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.

______________________________________________________________________________

Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion.