(479) 644-8108

Tuesday May 31

Great day for “Murph” 

Front Rack Jerks 

10-9-8-7-6-5-4-3-2-1 reps of 
Power Cleans 
20 II’s between ea
you will finish with II ‘s

BRX 185/125
RX 155/105

*Remember what your strengths are and what your weaknesses are. Make this so that you can constantly stay moving. Intensity= results

Monday May 30

Lone Survivor Scene

Lt. Michael P. Murphy was presented the Medal of Honor, awarded posthumously, during a ceremony at the White House Oct. 22.


On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same day, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.


Murph moved away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 (Michael McGreevy) men aboard.



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Times 7,8,9,10&11  We will finish up around 12. PLease show u with enough time to get the workout finished before noon. 




Sunday May 29th

Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.

McGreevy, seven other SEALs. and eight Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.


3RFT of:
Run 800 meters
50 hip extensions
50 sit-ups

Michael McGreevy’s BIO

Don’t Cherry pick today. McGreevy gave his life trying to rescue Murph and the rest of his team. Make it a team wod or whatever you need to do to get it done.




Saturday Maywo

3 Person Teams 

‘Synchro Nancy”
5 RFT of
Run 400m
25 Syncronized  OHS 95/65

*A1 will take off and run 100m. While A1 is running A2 & A3 are working synchronized on the OHS. 1 Athlete will be completing 2 sets back. Standards are at bottom at same time and full extension                                                                                                                                                                          


Thursday May 27th


50 II Unders 
40 Push Press 75/55
30 Box Jump Up n Overs 24/20
20 Pistols
10 Ring Dips 

10 Attempts 1;1 singles
40 Push Press 65/45  45/35
30 Box Jumps or Step Ups
20 Air Squats 
10 Box Dips, or GS Push Ups 

Saturday May 28

CFK at 12:00

Welcome to summer!!!!!

Big Dogs:

EMOM x 10 mins:
7 Hang Squat Clean
7 Med Ball Sit Ups


EMOM x 10 mins:
4 Hang Squat Clean
4 Med Ball Sit Ups

Cash out: 400m run as a team



The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. Every :40 complete 1 C&J @70
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Every :40 complete 1 Power Snatch @ 70%
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

C. For time complete 75 Deadlifts *Everytime you rest complete 4 TTB
BRX 155/105
RX 135/95
Fitness Modify as needed

WOD compliments of CF New England

Tuesday May


150 Wall balls 20/14
Regional Event 3&4
For time:
104 wallballs  
52 pull-ups
F  14-lb. ball to 10-ft. target

M  20-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00

4 rounds for time:
28 one-legged squats, alternating
15 power cleans

M  115 lb.    F  80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

75-100 Wallballs

B, Regional Event 3
50 WallBalls
35 Pull ups or Ring Rows
6:00 Cap
Rest 1:00

4 RFT of  7:00 cap
28 Air Squats 
15 -Power Cleans Choose working load                                                                    

Thursday May 26


AMRAP 3 minutes:

5 kettlebell swings

5 goblet squats

rest 1 minute

AMRAP 3 minutes:

5 push ups

5 kettlebell swings


cash out: med ball sit ups and med ball toss and squats