CrossFit – Sat, May 24 Suggested Warm-Up Warm-Up 5 Up/Down Dog :30/:30 Rig Calf Stretch 20 Forward Arm Circles (small→big) 20 Backwards Arm Circles (small→big) 2:00 Bike (increasing effort) 3 ROUNDS 60 Single Unders 12 Sit-Ups (Straight Leg, Feet Flat, Butterfly) 10/10 DB Strict Press (3rd RD Push Press) 1:00 Bike (hard effort) Workout –
Hero Week- Fri, May 23 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments
Hero Week- Thu, May 22 MA3 Oscar Temores (Partner WOD) (Time) With a Partner: 8 Rounds for Time: 11 Hand Release Push-ups 30 Walking Lunges 19 Sit-ups Partner 1 completes a full round and then Partner 2 will complete a full round. Repeat until all 8 rounds are completed. This hero workout is dedicated to
Hero Week- Wed, May 21 CPL Ben Dillon (AMRAP – Rounds and Reps) 30 MIN AMRAP Buy In: 2007 Meter Run (1.25 miles) Then, as many rounds and reps as possible in remaining time: 7 Power Cleans @ 185/115# 10 Deadlifts @ 185/115# 7 DB Ground to Overhead @ 2×50/35# In honor of CPL Benjamin
Hero Week- Tue, May 20 “Nino” (Time) For Time: 30-20-10 Row Calories GHD Sit Ups KB Swings @ 53/35# Box Jumps @ 24/20″ Thrusters @ 95/65# In honor of SSG Nino D. Livaudais Born in Olongapo, Philippines, Staff Sergeant Nino D. Livaudais died on 3 April 2003 of wounds sustained when a Vehicle-Borne improvised explosive
