Dedicated to Nick Hostler. “Mani-Pedi” On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans *score is final weight on barbell. Rx is movements completed as prescribed within 2:00.

OPEN & PERFORMANCE Push Press Build to Heavy Set of 5 “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35)

Happy Memorial Day! JELLY BELLY For Time: (20:00 cap) 50-40-30-20-10: AbMat Sit-Ups 20-16-12-8-4 Calorie Assault 10-8-6-4-2: Deadlifts (275/185)

No classes at box. Murph is to be done at Kickapoo High School 9AM In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

OPEN – PERFORMANCE – FITNESS “Team 10k Row” For Time: 10,000 Meter Row Teams of 3. Change every 250 Meters.

OPEN & PERFORMANCE Hang Power Clean Heavy Set of 2 “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) FITNESS Hang Power Clean Heavy Set of 2 “DT” 5 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65)

“Wreckless” For Time: 27-21-15-9: Toes to Bar After each round: 20/14 cal bike/Row or 200 run 50′ Plate Walking Lunge (45/35)

OPEN & PERFORMANCE “Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/24) 30 Double Unders FITNESS “Double Decker” AMRAP 15: 15 Power Snatches (65/45) 60 Single Unders 15 Wallballs (20/24) 60 Single Unders

Last day of school! This is Patti and Kayla on one of their first days of CrossFit. I see a big change in their bodies! Sugar Daddy” 21-15-9: Deadlifts (225/155) 400 Meter Run

Hi Davis! Ready for school to be out?! OPEN & PERFORMANCE “Cindy Got Jacked” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row FITNESS “Cindy Got Jacked” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (75/55) 1,000 Meter Row

“Bike Drop” Teams of 3: For Time (30 Minute Cap): 90/60 Calorie Schwinn Bike, 75 Power Snatches, 75 Thrusters (75/55) 90/60 Calorie Schwinn Bike, 60 Power Snatches, 60 Thrusters (95/65) 90/60 Calorie Schwinn Bike, 45 Power Snatches, 45 Thrusters (115/80) 90/60 Calorie Schwinn Bike, 30 Power Snatches, 30 Thrusters (135/95) 90/60 Calorie Schwinn Bike, 15 Power Snatches, 15 Thrusters (155/105) Teams will work through these three movements together, breaking up repetitions as needed.

The people with the custard... we were the winners! 😆😜 Have fun in Spain Luis and Vanessa! “Boat Race” 3 Rounds For Time: 500 Meter Row (28/20 bike) 400 Meter Run Rest 3 Minutes Between Rounds score is the cumulative time (including rest) it takes to complete the three rounds.

OPEN – PERFORMANCE – FITNESS “Mano y Mano” Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Prowler Push (10 down and backs) Teams Switch Movements When Prowler Finishes If Teams of 2-4 Each, 1 Bike + Prowler If Teams of 5-7 Each, 2-3 Bikes + Prowlers

OPEN “Snake Bite” For Time: 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups PERFORMANCE “Snake Bite” For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups

Prewod chillin OPEN – PERFORMANCE – FITNESS “Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower Score is slowest round.

“Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set

LAVA RUN 800 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 400 Meter Run 50 Front Squats (45/35)

POWER TRIP AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders

This is Wendy aka Wendell. Wendy was my student teacher way back in the day at CHS. She now teaches there and coaches swimming! Although Wendy hasn’t been in the box as of late; I’m very proud of the grownup she has become! OPEN – PERFORMANCE – FITNESS “Loose Cannon” 3 Rounds: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute Sit-Ups Rest 2 Minutes Between Rounds

This is Brittany. Brittany is an advisor at MSU. Brittany is what we fondly call a nooner. She is also on a detox but still made it through a very tough wod yesterday.  I also know Brittany makes a beautiful blonde. Build to a Heavy Complex 3-Position Power Clean + Split Jerk “Tiger Blood” 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run