Skill/Strength:

Snatch Balance

1x1x1

WOD:

5 Deadlifts
5 Hang Power Cleans
5 Thrusters
m:95lbs f:65lbs

Complete these 15 reps at the top of every minute for 20 minutes. Your rest will be the remaining time in each minute.
If you fail to complete the reps within the minute continue for the rest of the 20 minutes as an AMRAP.

Skill/Strength:

Press

3x3x3

WOD:

Kettlebell Progression:
Do 1 kettlebell swing the first minute, 2 kettlebell swings
the second minute, 3 kettlebell swings the third minute
and so on until you cannot your reps within the minute.
m:35lb f:26lb

Fuzzy 20+20 (20)

Cowboy 19+18 (Rx)

Rip 21 (Rx)

Bunny 26+20(Rx)

Pasta 22+19(Rx)

City 23+23(Rx)

Titan 19(Rx)

Pirate 26+25(Rx)

Knuckles 21+20(53)

Juggernaut 18+17(53)

Q Storm 16+10(Rx)

China 20+3 (35)

PopOff 23+19(Rx)

Blondie 22+17(Rx)

Napalm 18+5(Rx)

Aramis 20(Rx)

Crash 24+23(Rx)

Ghost 18+12(Rx)

Shamus 18+13(Rx)

Shamrock 20+17(Rx)

Coke 15+18(Rx)

Fire 23(Rx)

Supa 25+18(Rx)

Turtle 23+10(Rx)

Steve K 20+13(Rx)

Mike V 13(26/1l/1r)

Terror 18+18(Rx)

Tom S 24+23(Rx)

Katie 21(26/17)

Siren 20+14(Rx)

Sass 18+13(Rx)

Corey 24+15(Rx)

Queen 21+19(Rx)

Future 20+18(Rx)

Drama 20+11(Rx)

Yoda 29+22(Rx)

H.A.M. 22+16(Rx)

Champ 22+22(Rx)

Brimole16+10(Rx)

It’s the official Memorial Day Murph!!!

One WOD only at 12 Noon

Bring some food for the grill, and we’re gonna be playing

frizbee, shootin’ hoops and any other game we can think of

I’m sure!!!

LT Michael Murphy (May 7, 1976 – June 28, 2005)

US Navy Seal Born in New York, Graduate of PSU.  Medal of Honor
Recipient for actions during Operation Enduring Freedom in Kunar
Province, Afghanistan

Operation Red Wings: The ensuing fierce firefight resulted in numerous
enemy casualties, as well as the wounding of all four members of the
team. Ignoring his own wounds and demonstrating exceptional composure,
Lieutenant Murphy continued to lead and encourage his men. When the
primary communicator fell mortally wounded, Lieutenant Murphy repeatedly
attempted to call for assistance for his beleaguered teammates.
Realizing the impossibility of communicating in the extreme terrain, and
in the face of almost certain death, he fought his way into open terrain
to gain a better position to transmit a call. This deliberate, heroic
act deprived him of cover, exposing him to direct enemy fire. Finally
achieving contact with his headquarters, Lieutenant Murphy maintained
his exposed position while he provided his location and requested
immediate support for his team. In his final act of bravery, he
continued to engage the enemy until he was mortally wounded, gallantly
giving his life for his country and for the cause of freedom.

From Main Site
“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 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.

Yoda 37:34 (Rx)

Mike V. 35:54 (Rx)

Sonya 33:40 (1/2Work)

Tom S. 38:47 (Rx)

Napalm 20:40 1/4run 1/2work)

Sass 28:39 (1/2WOD)

Queen 70:34 (RR/knee)

Smitty 36:56 (Rx)

Bunny 44:29 (Rx)

Supa 47:23 (Rx)

Titan 48:20 (vest/band)

Siren 49:17 (band/knee)

Flash 49:19  (Rx)

Christie 50:55 (1/2work)

Steve K. 51:11 (vest/band)

Drama 52:28 (Rx)

Turtle 52:00 (Rx)

Champ 53:00 (10lb vest)

Shocker 53:36 (Rx)

Juggernaut 60:05 (Rx)

Trapz 57:22 (Rx)

China 71:46 (band)

T.J. 55:38 (20lb vest)

Dave S 42:26 (superman/situp)

Pirate 57:28 (Rx)

Tokyo 57:28 (Rx)

Fire 59:10 (Rx)

Joe P. 60:03 (Rx)

Jayme 69:10 (band/knee)

Cracker 49:55 (Rx)

Brenda 54:04 (rr/knee)

Dina 54:04 (RR/knee)

Jess 49:00 (band)

Dom 39:27 (Rx)

Jay 52:15 (Rx)

Lil Evil 45:00 (RR/knee/2000m)

Shauna 56:00 (rr/knee)

Kev Sr 51:00 (band)

Kev Jr 53:00 (band)

Brittney 56:00 (RR/band/1800m)

Memorial Day Murph at 10 A.m.!!!

Come support CFS as our athlete’s compete in the “Fittest in the Valley”

competition, taking place in Wilkes Barre at Kirby Park, Martz Pavilion

beginning at 9 A.M

Skill/Strength:

Clean Pull

1x1x1x1x1

WOD:

For Time

50 Handststand Push Ups

then

50 Chest to Bar Pull Ups

Every time you drop from the handstand position or your hands

leave the bar in the C2B’s you must buy back in with 10 sit ups

WOD:

As many rounds as possible in 20 minutes of:

200 meter run

10 Sumo Deadlift High Pulls m:95lb f:65lb

10 Toes to Bar

10 Ring Dips

Cash Out:

For Time

1000 meter row

Skill/Strength:

Muscle Up

WOD:

For Time:

500 Singles, 50 Walking Lunge Steps, 50 Squats

400, 40, 40

300, 30, 30,

200, 20, 20

100, 10, 10

WOD:

7000lb/5000lb Challenge Ground to
Overhead any means necessary
For Time: Choose one
Male:
1)155lb/46reps
2)135lb/52reps
3)95lb/74reps
4)75lbs/94reps
Female:
1)100lb/50reps
2)85lbs/59reps
3)65lbs/77reps
4)55lbs/91reps

5)45lbs/112reps
6)35lbs/115reps=4000lbs
7)25lbs/100reps=2500lbs

WOD:“Filthy Fifty”
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extentions
50 Wall Ball Shots m:20lb-10′ f:14lb-9′
50 Burpees
50 Double Unders