"Hope" Complete 3 rounds of the following, with 1 minute at each station. There is a 1 minute rest between rounds. Your score will be the total number of repetitions completed. Burpees Power snatches (75/55#) Box…

Sumo Deadlift 1-1-1-1-1-1-1 Then 1,000m row for time  And Partner leg tosses 5x15

Front Squat 5-5-5-5-5 Then  30 weighted box jumps (not for time) WOD Notes: Compare weighted box jumps to 110413 Community Notes: Happy birthday Gil! We hope to see you back here soon! Weekend Notes: We're…

In pairs, complete 12 rounds (6 each) of: 5 hand stand pushups 7 deadlifts (225/155#)  NTE 60% 1RM 9 burpees WOD Notes:  This will be an interval style workout in which one partner will complete…

"Elizabeth" For time, complete 21-15-9 of: Squat Clean (135/95#) Ring dips WOD Notes: Elizabeth is a benchmark WOD that requires a full squat clean. The weight you choose should not exceed 70-75% of your 1RM…

Complete 4 rounds for time of: 400m run 25 kettlebell swings (53/35#) 15 pushups (25 advanced) Notes:  Classes are free today at 9 and 10 a.m.  All ages and abilities are welcome!  We will modify…

  Hang Power Snatch 1-1-1-1-1-1-1 Then AMRAP in 8 minutes of: 200m run 15 hang power snatches (50% 1RM) WOD Notes:  AMRAP in 8 minutes means you will have 8 minutes to complete as many…

Un-banded box back squat 12x2 Then 200 m walking lunge for time WOD Notes:  The box squats should be around 60 to 70 percent of your 1 rep max and should be done for speed.

In groups of 2, with one person working at a time, complete 10 rounds of: 15 box jumps (24/20") 10 wall balls (20/14# to 10/9') 5 power clean & jerk (135/95#, NTE 70% 1RM) WOD…

"MURPH" Complete 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…