CrossFit Sebring

SKILL WORK - BACK SQUAT 5-5-3-3-3

BOOTCAMP WOD  40:20
4 ROUNDS

1.  ROW         PULL UPS                    
2.  CLIMB       BACK SQUAT (60% of heaviest skill set)
3.  JUMP        SIT UP w or w/o MB
4.  LUNGE      BATTLE ROPE

Intense work 40 seconds, 20 second transition time.  One minute rest after 3rd round. 

WOD

Run 100m Backwards/100m Forward

21 Box Jumps

21 WallBall Shots

Run 100m Bkwds/100m Fwd

15 Box Jumps

15 WallBall Shots

Run 100m Bkwds/100m Fwd

  9 Box Jumps

  9 WallBall Shots

Run 100m Bkwds/100m Fwd

15 Box Jumps

15 WallBall Shots

Run 100m Bkwds/100m Fwd

21 Box Jumps

21 WallBall Shots

REST 2-3 minutes

100 Sit Ups FT

WOD

2RFT

50 Pull Ups

50 KB Swings

50 Dbl Unders (substitute for dbl unders "jump tucks")

50 Front Squats

BONUS:  100 WALKING LUNGES

WOD

STRENGTH:  Strict Press  5-5-3-3

METCON:

4 Rounds FT

200m Run with weight

12 DB Thrusters

  8 Ring Push Ups

BONUS!!  100 WALKING LUNGES

"APOLLO 13"
13 Minute AMRAP 
3 team members

Team Up and let's LAUNCH this W.O.D!!
$15 DROP IN RATE (call or email ahead please)

Station 1: Sumo Deadlift High Pull (COUNTING STATION)

Station 2: MB SIT UPS

Station 3: 200 meter MB run AROUND THE MOON!

RUNNER Tags S-1 who moves to S-2 - ONLY COUNT S-1

 5 PUSH UPS every minute "Hell Yeah!!"

BENCHMARK WOD

"Nancy"

5 Rounds FT

400m Run

15 OHS 95/65

5:30 pm WOD Only!
Our small sacrifice and it'll make you feel darn proud to be an American!

MONDAY * MAY 31 * 5:30 PM ONLY

WALK IN RATE * $10 * MILITARY FREE

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL lieutenant who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

Since his death, a United States Navy destroyer, a post office, a combat training pool at Naval Station Newport, a Sea Cadet unit, a park, and Patchogue-Medford High School have been named in his honor.

Come join us in honoring one of our fallen on this historic day. 

MEMORIAL DAY MURPH
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 SQUATS
RUN 1 MILE

17 minute EMOM = Every Minute on the Minute

Your goal is to finish all three exercises within :60

If you do....rest until the clock hits :00 again and get ONE POINT

If you don't, try try again!!!!!

BEAST MODE - 17 POINTS

3 BURPEES

5 THRUSTERS 65/45

7 SIT UPS