Category: Workout

“Hot Shots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 meter Run

“Larry”
For Time
21-18-15-12-9-6-3 reps of:
Front Squats (115/75 lb)
Bar Facing Burpees
200 meter Sandbag Carry

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan. Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad’s machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety … . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.” Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

“Morrison”
50-40-30-20-10
Wall Balls 20/14
Box Jumps 24/20
KB Swings 53/35

Hero Week!

“DT”

5 Rounds
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

9am Class Only!

“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.

“Fern, [Censored] [Censored] with a deep [Censored]” Birthday WOD
Partner WOD
20:00 AMRAP
20 Thrusters 45/35
30 Lateral Skiers over box
20 V Ups
vs
Max Cal Echo Bike

Switch after 1 person completes a full round.

Snatch Complex
Every 1:30 for 6 Sets
1 Power Snatch+ Hang Squat Snatch + 1 Overhead Squat
Starting at 60% of 1 Rep Power Snatch, do not exceed 75%

—
“Gorillaz”
15:00 AMRAP
3 Bar Muscle-Ups
6 Hang Squat Snatch 75/55
12 Lateral Bar over Burpees

Every 1:30 for 6 Sets
5 Deadlifts @65% of 1 Rep Max
—
“Feel Good Inc”
For Time:
21-15-9
Deadlifts 225/155lb

30 Wall Balls Between each set

“Dirty Harry”
2 Rounds
6:00 to complete
800m Run
Max Rep Step Ups 24/20
-2:00 Rest-
6:00 to complete
1000m Row
Max Rep Double Unders

“Clint Eastwood”
Tempo Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat 1 Rep Max
—
CF Benchmark Workout
“Helen”
3 Rounds
400m Run
21 American KB Swings 53/35
12 Pull Ups