May 2013

3 RFT 5 Rope Climbs 10 Front Squats (135/95) 15 weighted Sit ups (26/35) 200M sprint

1. Skill review Snatch 2. “Crazy 8’s” 8 minute AMRAP 8 Squat snatches (115/85) Max rep TTB Partner WOD. We are scoring the TTB. Partner A. snatches, partner B. does max rep TTB then switch when A. is done snatches etc…

Goat Day first half OTMx20 even goat 1 odd goat 2 second half 3 5 minute rounds of 400 meter run max rep double unders

1. Practice Hand stand walks 2. “Nate” 20 Minute AMRAP 2 Muscle ups 4 Hand stand push ups 8 Kb swings 70/53

1.Strength Front squats 5-5-5 Overhead squats 5-5-5 2.Conditioning 21-15-9 squat cleans 135/95 sit ups wall ball 20/14

10K run Happy Memorial Day!

3 rounds for time 8 reverse lunges in front rack (155/115) 16 deadlifts (155/115) 24 leg lifts 32 double unders

Memorial Day “Murph” Athletes, friends and family – you are invited to join Granite State Fitness for “Memorial Day Murph” in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. Join us at any one of our class times tomorrow for no cost. “Murph”

GOAT DAY!!!!!!!!!!!!

Fantastic effort by everyone today! One thing that I want to note that makes me love what I do. I saw someone today fight with everything to not give up, to keep going and finish today’s WOD. It is so easy to say “I am not good at these damn “double unders, so I am