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Hang Power Snatch
Work up to a mod/heavy single

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Bitch Sprinkles
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3 Rounds
50 Double Unders
12 Hang Snatches  75/45
800m

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L2   Singles x3
L3   Singles,  45/35,  400m

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Front End Loader
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10 Rounds
4 Power Cleans  155/105
4 Shoulder to Overhead
4 Front Squats

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L2   135/95
L3   95/65

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..
Rhythm is a Dance
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In Teams of 2:
200 Sit ups
1 Mile Sled Pull 135/95
150 Hollow Rocks
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1 w / 1 r

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L2   90/60,  Modified Hollow Rocks
L3    60/25,  800m Sled Pull

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MMC – Run 31:00

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Happy Memorial Day

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Murph
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1 Mile
100 Pull ups
200 Push ups
300 Airsquats
1 Mile

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L2   Pull up Progressions, Modified Push ups
L3   800m – 50 -100-150 – 800m

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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14 vest or body armor, wear it.
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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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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.

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Today’s Schedule
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8a and 10a ONLY
No Open Gym
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MMC – Run 30:00

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My Name is Jeff.
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4 Rounds
Within 5 minutes:
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Row 500m
20 Hollow Rocks
AMRAP Burpee Box Jumps
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Rest 1 minute between rounds

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L2   Row 350m,  Modified Hollow Rocks,  Burpee Step ups

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Full Schedule Today
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Monday
8a and 10a
No Open Gym

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MMC – Run 29:00

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Saturday Morning Beatdown

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Shut the Front Door
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EMOM-20
12 Burpees
15/12 Cal AB
15 Ring Dips
20 KBS 53/35

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L2   10 Burpees,  12/9 AB,  Bar Dips,  15 KBS
L3    7 Burpees,  10/7 AB,  Banded/Bench Dips,  12 KBS

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COVID News
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We are no longer requiring anyone attending to wear a mask, but if you prefer to wear one,  please feel comfortable doing so!
The cap on classes will also be lifted, BUT please continue to RSVP for class and check in when arriving.
The cleaning regimen shall remain the same

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Memorial Day Weekend
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Saturday & Sunday
Full Schedule
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Monday
8a  and  10a only
No Open Gym

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MMC – Run 28:00

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Backpedaling
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AB 1 Mile
—–
9-15-21
Deadlifts 225/155
T2B
—–
AB 1 Mile

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L2   185/135,  Knee ups
L3   135/95,  Reverse Sit ups

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Memorial Day Weekend
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Saturday & Sunday
Full Schedule
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Monday
8a  and  10a only
No Open Gym

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MMC – Run 27:00

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Clean & Jerk
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Climb to a heavy single

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Smoke Break
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5 min of Double Unders
5 min of C&J  95/65
3 min of Double Unders
3 min of C&J
1 min of Double Unders
1 min of C&J
WOD courtesy of CrossFit.com

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L2   Singles,  75/35
L3   Hang Pw Cleans

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Be Advised
The water bubbler is temporarily out of service. We hope to have it flowing high quality H2O by Friday.

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Memorial Day Weekend
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Saturday & Sunday
Full Schedule
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Monday
8a  and  10a only
No Open Gym
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MMC – Run 26:00

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Lil Cousin Cindy
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EMOM-12
5 Pull ups
10 Push ups
15 Airsquats

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L2   3-7-10
L3   Pull up Progressions,  Modified Push ups

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Rolling Eights
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AMRAP-8
8 Burpees
8 DB Snatches 50/35
8 Box Jumps 24/20

 

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L2   Scale DB,  Step ups

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MMC – Run 25:00

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3.2.1 Complex
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Work up to a Moderate/Heavy Complex: 
3 Push Press
2 Push Jerk
1 Split Jerk
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From the Floor

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Cash Out
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AMRAP-20
In Teams of 2:
1 Rows 500m
1 Runs 400m
Alternate on completed Run/Row
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