Fran Friday!!! (Surprise, Surprise) 🙂 21, 15, 9 Thrusters 95/65 Pull ups

Dirty 30 Thursday 30 box jumps 24/20 30 jumping pull ups 30 Kettlebell swings 30 walking lunges 30 knees to elbows 30 push press 45/35 30 Deadlifts 135/95 30 Wall Balls 20/14 30 Burpees 30 Double Unders

5k

Tabata Tuesday Row Ring Dips Sit Up Double Unders Burpees (1 minute rest between tabatas)

“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 …

“Forrest” Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, Read More …

Overhead Squat 1x1x1x1x1 3 attempts for max Double Unders

3 Rounds for time: 4 Bar muscle-ups 25 Lateral jumps over paralette 8 Single-arm kettlebell thrusters each arm 25 Lateral jumps over paralette  

“The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Diane: 21-15-9 Deadlift 225lbs/185lbs Hand-stand pushup 1 Mile buy out.