Complete for time: 2000m row 10 rope climbs 2000m run WOD Notes:  The scale for the rope climbs today will be 50 hanging knee raises.  You should be out the door for the run by…

Complete 3 rounds for time of: 10 bar muscle ups 35 wallballs (20/14# to 10/9') WOD Notes:  The scale for bar muscle ups will be either 2x slam balls -OR- 2x pull ups. Iron Phoenix…

Front Squat 5x3 (80% 1RM) Then 5x5 knee jump box jumps  NFT Summer Teen Notes:  There are still some spots available in the summer teen program!  If you know anyone who might be interested, you…

Complete 5 rounds for time of: 400m run 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 shoulder to overhead (155/105#) WOD Notes:  Pick a weight that you can use for all 3 movements (typically…

Clean + Hang Clean 1-1-1-1-1 WOD Notes:  This is a barbell complex which means you must execute the two in succession without putting the bar down.  Time to work speed under a clean!

Complete 3 rounds for time of: 10 dumbbell power snatches, left arm (50/35#) 50 yard dumbbell overhead walk, left arm (50/35#) 5 L-sit pull ups 10 dumbbell power snatches, right arm (50/35#) 50 yard dumbbell…

Complete 5 rounds for time of: 60 double unders 20 pistols (10R/10L) 10 handstand push ups WOD Notes: The sub for pistols will be 10R/10L reverse lunges w/ a light kettlebell -OR- if your legs…

Back Squat 2-2-2-2-2 Then 5x8 GHR Running Notes:  You have 3 days left to get in your running for 30k in May! Who is done? Who's on track? And who needs a final push to…

AMRAP in 5 minutes of: 10 sumo deadlifts (185/115#) 20 lateral bar hops Rest 5 minutes, then AMRAP in 5  minutes of: 5 thrusters (135/85#) 10 burpees WOD Notes: Pick deadlift and thruster weights that…

LT Michael Murphy “Body Armor” aka “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run History of Murph: “Murph” is a CrossFit Hero WOD named after…