Box open from 0900-1100 only

WODs start at 0900 & 1000

Memorial Day 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.

Time Trial

9 Min Rowing Time Trail

Work on Rope Climbs 10 min.

**CrossFit Stafford Nutrition Challenge Participants repeat performance WOD before time trial – Big Dripper

The Big Dripper

20 min AMRAP (use the same weights/scales as your initial submitted WOD)

• Row 250
• 5 Thrusters
• 10 Burpee Pullups
• 15 Snatches  
• 20 Air Squats
• 25 Push Press
• 75 DUs

For Time:

10-9-8-7-6-5-4-3-2-1  Back Squat (175/115) (from rack)

1-2-3-4-5-6-7-8-9-10  Knees to Elbows

Complete 10 back squats then 1 K2E, 9 Back Squats, 2 K2E etc. to complete the ladder for time

In Teams of 3:

Part 1:

• Row 2K
• Run 400M
• Burpees
• Partner A starts Rowing while Partner B runs 400M and Partner C does Burpees- Partner rotate when runner returns.
• Move on to Part 2 once the 2K row is complete
• Record total Burpees

Part 2:

• 99 Deadlifts (145/95)
• 99 Push-Ups
• Double Unders
• Partners split reps.  Team decides when to rotate. 
• Cannot move to Part 3 until all DL and Push-ups are complete.
• Record total DU.

Part 3:

• 300 AbMat Sit-ups
• 2 Count Flutterkicks
• Plank Hold (Partners divide Sit-up Reps and decide when to rotate.)
• Record total Flutterkicks

This CrossFit Stafford Group Ramp Up is for the available WOD times:

0500, 0530, 0600, 0900, 0945 
1215PM and 1830PM only.



Missed the last ramp up and looking to attend a mid morning class? We have opened up a ramp up time this Thurs. May 23, 2013, 11am - 3pm.

This ramp up is opened to everyone and specifically can accommodate students looking to take advantage of  the Student Summer Special AND parents who are interesting in trying CrossFit
this summer while your kids participate in the CrossFit Kids summer sessions.

All other WOD times are currently full. We anticipate opening some WOD times this summer with the military PCS cycle and will afford athletes the opportunity to move WOD times when spots in other WOD times open.

Email Coach Holly at CrossFitStafford@gmail.com with any questions.

Register online at May 23rd, 2013 Group RAMP UP Registration.

Drill Clean and Jerks for 10 min

then

15 Min AMRAP

• 5 Push Jerks (135/105)
• 7 Power Cleans
• 9 Front Squats
• 200M Run

8 rounds each exercise                      

• Pull-ups/Ring Rows;                                 
• Abmat Sit-ups;                     
• Pullups;                               
• Push-ups
  
  

TABATA - 2 sets

• 1st set alternatate Hand Stand Holds and

L-sits every 20 seconds for 4 minutes total

• 2nd set alternate Ring Holds and

Ring Rows every 20 seconds for 4 minutes

Obstacle course – coaches choice

- 3 RFT

20 min AMRAP

• 10 V-Ups
• 200m Run
• 10 Pull Ups
• 200m Run
• 10 Ab Mat Sit Ups
• 200m Run
• 10 Second Handstand Hold