“Narf” For Time: 9-15-21 Pull ups Thrusters @95/65

30 Minute AMRAP: 50 Burpees 50 Toes to bar 50 Hang power snatch @75/55 50 Box jumps @24″/20″

“Dragen” For Time: 150 Wall balls @20/14-lb. to 10′ *top of every minute, do 5 burpees

16 Minute AMRAP: 1 clean (you choose weight) 50 Double Unders *Score is total weight moved

“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 Read More …

“Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Read More …

10 Rounds for Time: 5 Right arm dumbbell push press 5 left arm dumbbell push press 3 Strict pull-ups with dumbbell

5 Rounds for Time: 15 Wall balls @20/14-lb. to 10′ 12 Power cleans @95/65 9 Burpees over the bar

8 Minute AMRAP: 8 Thrusters @95/65 20 Double Unders

3 Rounds for Time: 400m. Run 20 Front rack lunges, alt. in place @75/55 15 Toes to bar 15 Medicine ball cleans 2 Minute rest