CrossFit HEL

Filthy 50 (HEL)

Filthy 50
50 Box Jumps - jump up, step down (24/20)
50 Pull-ups
50 KB Swings (24/16)
50 Walking Lunges/leg
50 Knees to Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders

then:

1530m Run - For Time

A: Stop and do 20 push-ups each lap
B: Stop and do 10 push-ups each lap 
R: Straight through (no push-ups) 

Breaking the Surf

Back Squats
5-4-3-2

then:

AMRAP12
1 Rope Ascent
15 Ring Dips

Memorial Day WOD

This Memorial Day you have two options for your workout.

Option 1
Choose your favorite HERO WOD


Option 2


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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 in life than to serve this great country and the beautiful people who make it what it is. 

1530m Run
100 Pull-ups
200 Push-ups
300 Squats
1530 Run
For Time 
**If you own a 20lbs. weight vest, wear it 

J.J.

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. 

1 Squat Clean (185/135)
10 Parallette HSPU
2 Squat Cleans
9 Parallette HSPU
3 Squat Cleans
8 Parallette HSPU
.
.
.
8 Squat Cleans (185/135)
3 Parallette HSPU
9 Squat Cleans
2 Parallette HSPU
10 Squat Cleans
1 Parallette HSPU
For Time

then:

Open Lab

Nasty Girls (var)

Power Cleans
3x3

then:

3R For Time of:
510m Run
7 Muscle-ups
10 Hang Power Cleans (135/95)

 

Fran

Front Squat
2-2-2
Thruster
1-1-1

then:

Fran
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups (C2B)

Aftermarket Trading

Bench Press
3x3

then:

7R For Time of:
5 Power Snatches
10 Ring Dips

A: 115/80
B: 95/65
R: 75/55

Eva

Eva

5R For Time of:
800m Run
30 KB Swings (32/24)
30 Pull-ups (C2B)

Step Down

Deadlifts
3x3

then:

10R For Time of:
12 Wall Ball Shots (20/14)
12 Box Jumps - jump up, step down

A: 32/28
B: 28/24
R: 24/20

Partner WOD

Partner WOD

P1: 500m Row
P2: 25 Burpees

3R of:
20 Passing Wall Ball Shots each (coordinated squats)
3 Alternating Rope Ascents each
10 Alternating Box Jumps each (24/20, step down)

P2: 500m Row
P1: 25 Burpees

All For Time

then:

Open Lab