After the Saturday morning WOD (June 4)  lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Bench Press
5@75%, 3@85 and 1+ @95%

Regionals Individual WOD 7: (RX+)
For time:
21 thrusters 95/65
3 legless rope climbs
15 thrusters 95/65
2 legless rope climbs
9 thrusters 95/65
1 legless rope climb

Time cap: 6:00 (Let them Play)

Scaled: For Time:
21 Thrusters 95/65, FX 75/55
3 Rope Climbs Fx: 9 C2B
15 Thrusters 95/65, FX 75/55
2 Rope Climbs Fx: 6 C2B
9 Thrusters 95/65, FX 75/55
1 Rope Climbs Fx; 3 C2B
“

Free CrossFit class tonight at 7:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Weighted Pull Ups
5 x 3 (ME)
After the 5th set immediately go into a ME BW Set of Pull ups

Partner WOD (one partner working at a time):
60 Double unders (each)
50 OHS 135/95, Fx: 95/65
40 Pull Ups
30 Power Cleans and Jerks 135/95, Fx: 95/65
20 HR Burpees Over Bar
10 Bar Muscle Ups
20 HR Burpees Over Bar
30 Power Cleans and Jerks 135/95, Fx: 95/65
40 Pull Ups
50 OHS 135/95, Fx: 95/65
60 Double unders (each)

After the Saturday morning WOD (June 4)  lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Front Squat
4 x 6 (A)

3 Sets of:
12 Bulgarian Split Squats AHAP (6 each Side)
Accumulate :45 L-sit Hold each round
rest as Needed.
https://www.youtube.com/watch?v=jsqHtV04LuY

Finisher:
Coaches Choice

After the Saturday morning WOD (June 4)  lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Push Press
4 x 6 (A)

3 Rounds for Time:
10 T2B
20 Power Snatches 95/65 Fx: 75/55
30 Ft. HS Walk, Fx: 3

0 wall facing Shoulder taps

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 in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.