August

8:00-12:00p Open Gym 12:00-2:00p Weightlifting

CrossFit: For time: 20 Pull-ups 30 Bar Dips 40 Kettlebell Swings 53/35 50 Push-ups 60 Sit-ups 70 Air Squats ____________________________________________ CrossFit Competitors: For load: Back Squat 5-5-5-5-5 (rest 2:00) For time: 20 T2B 30 Ball Slams20/14 20 Plyp-Push-ups 30 Pistols (alternating legs) 20 CTB Pull-ups 30 Box Jumps 24/20 _____________________________________________ Weightlifting Rest “I smile as

12:00 Yoga 4:00-7:00p Weightlifting Club 6:00p Kettlebell Club _____________________________________________ Weightlifting Clean + Push Jerk: 80% 2+1,1+2 85% 2+2 90% 1+2, 1+1 100% 1+1 Snatch Pull: based on your 1RM snatch 100% 3×3 +10kg 3×2 Drop Snatch: choose your weight 5×4

CrossFit: 4 rounds for time: 500m Row 3:00 Recovery ________________________________________________ CrossFit Competitor For load: Dball Over the Shoulder 3-3-3-3-3 (rest 1:00) For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Kettlebell Swing 53/35 AMRAP 1:30 GHD Sit-ups _________________________________________________ Weightlifting Power Clean:(based on your1RM power clean) 80% 3X3 90% 2X3 Push Press: 80% 2×3 90% 2×2 95% 2×1 100% 1×1

CrossFit For load: Power Clean 1-1-1 (rest as needed) For load: Bench Press 1-1-1 (rest as needed) For load: Front Squat 1-1-1 (rest as needed) ______________________________________________ CrossFit Competitor Regional Wod Specilization: Work specific to Wod 1, 5 or 6 _________________________________________ Weightlifting Power Snatch: based on your 1RM power snatch 80% 2×3 90% 3×2 Clean Pull:

7:00-9:00a Memorial Day “Murph” 12:00-4:00p Open Gym “Murph” 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 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From

12:00-2:00p Open Gym

8:00a Competitor Training 9-12p Open Gym 12-2p weightlifting Club 6:30p Party at The New Gym!!!!

CrossFit For total Time: 3 rounds 30 Kettlebell Swings 53/35 30 Sit-ups 30 Push-ups ~then~ 50 Burpees ______________________________________________ CrossFit Competitor For time: 30 Wall Ball 20/14 30 CTB Pull-ups 30 Pistols (alt) 30 One Arm DB Snatch (alt) 70/50 For time: 3-2-2-1-1-1 Rope Climb Squat Clean 225/135 _______________________________________________ Weightlifting Rest “Opportunity dances with those already

12:00p Yoga 4:00-7:00p Weightlifting Club 5:00p Kettlebell Club _______________________________________________ Weightlifting Snatch: 70% 2×3 80% 3×2 90% 2×2 Clean+Push Jerk: 70% 2+1, 1+2 80% 1+2, 2+2 90% 1+1, 1+1 Snatch Pull: based on your 1RM Snatch 100% 3×3