
Wednesday, 1 June 2022
Conditioning: 5RFT (20 Minute Time Cap) 40 DUs/60 Singles 30 Box Step-ups (24/20) 20 KB Swings (53/35)

Tuesday, 31 May 2022
Pre-Workout Skill Work: 5 Sets For Height 3 Box Jumps – Rest as Needed Between Sets Conditioning: AMRAP 12 12/9 Calorie Row 24 Sit-ups


Monday, 30 May 2022 - Memorial Day
Conditioning: "Murph" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (RX: With 20/15# Weighted Vest) This Hero WOD honors the sacrifice and memory of LT Michael P. Murphy, United States Navy (SEAL), who gave the ultimate sacrifice in service to our nation and to his SEAL Team, on 28 June 2005, near Asadabad, Afghanistan. He was posthumously awarded the Congressional Medal of Honor on 27 October 2007.

Friday, 27 May 2022
Conditioning: 5 RFT 63 DUs/83 Singles 15 Box Jump-Overs (24/20) 9 Hang Squat Cleans (115/75) – Athletes Must Step Down From The Top of The Box Post-Workout Skill Work: 2 Sets 1:00 Hip Extensions Max-effort L-sit Hold – Rest 1:00-1:30 Between Movements

Thursday, 26 May 2022
Strength: Push Jerks Take @ 20 Minutes to Build to a Heavy 5 Reps Complete 5 Sets X 5 Reps Conditioning: 3 RFT (20 Min Cap) 40/32 Calorie Row 30 Slamballs (30/20) 30 Walking Lunges

Wednesday, 25 May 2022
Strength: DB Snatches On a 10:00 Clock - Build to a Heavy 5-Rep DB Snatch/Arm – Complete 5 Consecutive Reps on One Arm, Then 5 More on The Other Conditioning: AMRAP 10 12 Alternating DB Snatches (50/35) 4 BMUs

Tuesday, 24 May 2022
Conditioning: On a 20:00 Clock/10 Rounds 3 Front Squats 1:00 Calories on Any Machine – Increase Front Squat Load as Desired Post-Workout Skill Work: On a 3:00 Clock Max-Effort Plank Hold – Rest as Little as Possible/Try to go Unbroken – Add Load For Athletes Who Can Perform 3:00 Unbroken


Monday, 23 May 2022
Conditioning: "Del" For Time (28 Min Cap)
25 Burpees
400 Meter Weighted Run (20/14)
25 Weighted Pull-ups (20/14)
400 Meter Weighted Run
25 Handstand Push-ups
400 Meter Weighted Run
25 C2B Pull-ups
400 Meter Weighted Run
25 Burpees (Weight can be a weighted vest for all weighted movements, Medicine Ball, Slamball, Dumbbell-for pull-ups)
* Today’s workout is a CrossFit Hero WOD. U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalio

Friday, 20 May 2022
Conditioning: 5 RFT (12 Min Cap) 20 Burpees Over Kettlebell 20 KB Swings to Shoulder Height (53/35) Post-Workout Skill Work: On a 5:00 Clock - Max Turkish Get-ups


Thursday, 19 May 2022
Conditioning: 2RFT (22 Min Cap) 50 Pull-ups
15 Clean & Jerks (135/95)
75 Sit-ups