(551) 427-5077

Saturday – June 1

In Teams of 2 (1 working / 1 resting)

5 Rounds

10 Shoulder to Overhead (155/105)

20 Burpees

then

800 M Run (each person runs 200 M 2x)

5 Rounds

10 Muscle Ups

20 Box Jump Overs (24/20)

then

800 M Run (each person runs 200 M 2x)

5 Rounds

10 Power Cleans (155/105)

10 Burpee Box Jump Overs

then

800 M Run (each person runs 200 M 2x)

*35 Minute Cap

______________________________________________________

The heart-rate movements will be the make ore break here. Keep the sets small but smooth an consistent. This is going to add up…ton of volume and the challenge will be to see if you can cross the finish line!

Friday – May 31

3 Rounds

30 Double Unders

15 Sumo Deadlift High Pulls (95.65)

15 Front Squats (95/65)

3 Rounds

30 Double Unders

12 Sumo Deadlift High Pulls (115/75)

12 Front Squats (115/75)

3 Rounds

30 Double Unders

9 Sumo Deadlift High Pulls (135/95)

9 Front Squats (135/95)

*27 Minute Cap

___________________________________________

This simple, but high volume 9 round triplet is going to test your will power more than anything.. Start off smooth and steady and don’t hesitate to go singles on the SDHP when the weight starts feeling heavy. Ideally the squats are done in 1-2 sets each time.

Thursday – May 30

Part 1:

4 x 1

2 Push Press + 1 Split Jerk

3 x 1

Split Jerk

Part 2:

10 Minutes

400 M Run

20 Toes to Bar

20 Clean and Jerks (155/105)

20 Chest to Bar Pull Ups

Max Rep Clean and Jerks (155/105)

_________________________________________________

Feel some heavy overweight in part 1 but don’t shoot for the stars, get the movement down to perfection and try to hit a heavier-than-metcon weight. In Part 2…the challenge will be whether or not you can reach the max-rep portion. Be aggressive on the pace, but try to avoid the failure stage at all movements.

Wednesday – May 29

2 Rounds

20 MB Lunges (20/14)

10 Burpees

20 MB Step Ups

10 Burpees

20 Wall Balls

10 Burpees

2 Minute Rest

20 KB Lunges (53/35)

10 Burpees

20 KB Step Ups

10 Burpees

20 KB Swings

10 Burpees

2 Minute Rest

*30 Minute Cap

_________________________________________________

Burpees and leg stamina will be the two major challenges. The 2 Minute rest that come at you 3 times should allow you to pursue unbroken or near-unbroken sets.

Tuesday – May 28

Part 1:

Every 3 Minutes for 7 Sets

250/200 M Row Sprint

*Record fastest and slowest times

Part 2:

4 Sets (not for time)

4 Barbell Rollouts

8 Laying Leg Raises (Slow eccentric)

130 foot weighted carry

_________________________________________________

Whether you are sore or not from Murph, part 1 can be approached with maximum intensity within each interval. You will be getting more than twice as much rest time than work time, so be sure to go all out on these. Part 2 is good old fashioned midline and core strength grunt work.

Monday – May 27

NO CLASSES TODAY. WE WILL RUN HEATS STARTING AT 7:30 AM AND CONTINUING EVERY 15 MINUTES INTIL 9:15 AM

HERO WEEK 2019

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Reps can be partitioned however you want.

_______________________________________________

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.

Saturday – May 25

HERO WEEK 2019

In Teams of 2 (1 working / 1 resting)

“Jerry/Dork Mash”

800 M Run (200 M at a time)

1,000 M Row

800 M Run (200 M at a time)

then

3 Rounds

60 Double Unders

30 KB Swings

15 Burpees

then

800 M Run (200 M at a time)

1,000 M Row

800 M Run (200 M at a time)

then

3 Rounds

60 Double Unders

30 KB Swings

15 Burpees

*40 Minute Cap

_______________________________________________

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).

Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

Friday – May 24

HERO WEEK 2019

“Bulger”

10 Rounds

150 M Run

7 Chest to Bar Pull Ups

10 Front Squats (135/95)

7 Handstand Push Ups

*25 Minute Cap

*Lite version = 6 Rounds OR Partner up and do this in an I go, you go format.

__________________________________________________

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. 

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

This “Bulger” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for 2010/10/19.

Thursday – May 23

Part 1:

10-12 Minutes to work up to:

Heavy Hang Clean

Part 2:

HERO WEEK 2019

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Cleans

6 Shoulder to Overhead

*15 Minute Cap

___________________________________________

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

Wednesday – May 22

HERO WEEK 2019

“Zachary Teller”

10 Burpees

10 Burpees

25 Push Ups

10 Burpees

25 Push Ups

50 Lunges

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

150 Air Squats

*Lite: Cut the Lunges/Sit Ups/Air Squats in half

____________________________________________________________

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”