Baby Chuey has arrived….
Joshua Ryan Norton was born Friday 2/26@1:57 a.m. Stats: 6 lbs 13oz, 21 inches long Hobbies: Sleeping, hiccupping, eating, looking cute…
“Murph”
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 favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more [...]
For Time
50 Sit Ups 25 Deadlifts, (95-135#M/65-95#W) 25 Front Squats 25 Box Jumps, 22″ 25 Weighted Lunges (25#M/20#W) 25 Deadlifts 50 Sit Ups
Skills Practice
Learning the Snatch
For Time
Strength: Deadlifts, 5 sets of 10 reps@60% of 1RM. Reps performed every 2 minutes. Rest 3 minutes. WOD: 21 – 15 – 9 Lateral Bounding (Paralette or 45#Bumper/RX+ 20″ Box) Turkish Get Ups (20#M/10#W)
On the Minute….
Strength: 3 sets of Front Squats 1st Set: As Many Reps Possible in 2 minutes@85% of 1 RM 2nd Set: As Many Reps Possible in 2 minutes@65% of 1 RM 3rd Set: As Many Reps Possible in 2 minutes@45% of 1 RM WOD: Perform the following exercises each minute on the minute for 15 minutes: [...]
6 Rounds for Time
6 Hang Cleans (115-155#M/55-95#W) 10 Burpees then, 75 Sit Ups
