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Level Two
2-2-2-2-2 Cleans
*Find a Heavy Double in 15 Minutes

then…
6-Round Partner WOD
100m Row
3 HSPU
5 Box Jumps (30”, 24”)
Rest 1:00
*Record time
*Both Partners do all 6 rounds: One partner performs exercise while the other waits. Partners cannot move on to the next exercise ’til both finish previous exercise.

Extra Credit:
Back Squat x2x4 @ 80% Rest 2:00

Level One (Day 6)
Skill
Front Squats
Deadlifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

What America Spends On Groceries
*Post thoughts to comments

“The difference between the impossible and the possible lies in a man’s determination.” – Tommy Lasord

Announcements

• Thank you to everyone who participated in Murph Day 2012! Together, we raised over $1000! Pictures can be found here and on facebook.
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here. 

All Levels
Partner WOD
50-30-20
Thruster (95lb, 75lb)
300m Run
Horizontal Ring Rows
300m Run
*Partners will split reps and run together

Announcements

• Thank you to everyone who participated in Murph Day 2012! Together, we raised over $1000! Pictures can be found here and on facebook.
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here. 

All Levels
A1. Band Hip Extensions x6 x4 Rest :45
A2. American KB Swings x8x4 Rest :45
A3. Power Clean RPE 7 x3x4 Rest :45

12:00 AMRAP
7/leg Back Rack Step-ups/leg (95#,65#)
7 Box Jumps
7 Pull ups
100m Run

What is your Psoas and why should you care?
*Post thoughts to comments

“The harder you work, the harder it is to surrender.” – Vince Lombardi

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! Together, we raised over $1000! Pictures can be found here and on facebook.
• Thank you, also, to everyone who came out to Darlene’s Paleo Potluck Fundraiser! Go Darlene – we can’t wait to cheer for you in Cali!
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here. 

Level Two
A. Squat x3x3 @ 95% Rest 3:00
B1. DB Floor Press x3x5 @ RPE 9 Rest :60
B2. Sumo Deadlifts x4x5 @ 80-85% Rest :90
*Increase to 85% only if you were able perform all 5 sets cleanly last week.
C1. DB Bent Over Row x6x4 Rest :45
C2. Muscle Snatch x6x4 Rest :45

Level One (Day 5)
Skill
Ring Dip Progression
Wall Balls

WOD
4 Rounds (3:00 on/ 1:00 off)
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When 2nd round starts, athletes should start where they stopped in 1st round

Women and Intermittent Fasting
*Post thoughts to comments

“Concentration comes out of a combination of confidence and hunger.” – Arnold Palmer

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! Together, we raised over $1000! Pictures can be found here and on facebook.
• Thank you, also, to everyone who came out to Darlene’s Paleo Potluck Fundraiser! Go Darlene – we can’t wait to cheer for you in Cali!
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 

Level Two
A1. Standing Chest MB Chest Pass & Catch (Partner) x8x4 Rest :30
A2. Standing MB OH Throw & Catch (Partner) x8x4 Rest :30
A3. Frog Pose to Wall Facing HS x3x4 Rest :30

45-30-20
300m MB Run
Wall Ball
MB Tic Tacs
*Men = 20lbs, Women = 14lbs

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise

Age is Nothing But a Number
*Post thoughts to comments

“Never discourage anyone…who continually makes progress, no matter how slow.” – Plato

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! Together, we raised over $1000! Pictures can be found here and on facebook.
• Thank you, also, to everyone who came out to Darlene’s Paleo Potluck Fundraiser! Go Darlene – we can’t wait to cheer for you in Cali!
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 

Level Two
Jerk x2x6 @ 85-90% Rest 2:00

5 Rounds
5/arm DB Single Push Press
10 DB Swings (American)
200m Run

Extra Credit
RDL x10x3 @+5lbs to 10lbs more than previous week

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise

What Type of Workout is Best?
*Post thoughts to comments

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” – Frank A. Clark

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! Together, we raised over $1000!
• Thank you, also, to everyone who came out to Darlene’s Paleo Potluck Fundraiser! Go Darlene – we can’t wait to cheer for you in Cali!
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 

Level Two
A1. Hip Power Clean + Clean Pull-under x3+2 x5
A2. Lateral Goblet Squats x3/leg x 5
B1. Hang Power Clean to Jerk x5x3
B2. Agility Ladders x4 passes x3
C1. Hollow Rocks x10x2
C2. GH Raise x5x2

Extra Credit
Shin on the Wall Stretch
Pigeon Stretch

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Seriously, All of Us Really Need to Go the $!@& to Sleep
*Post thoughts to comments

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

Announcements

• Thank you to everyone who came out this weekend and participated in Murph Day 2012! 
• Thank you, also, to everyone who came out to Darlene’s Paleo Potluck Fundraiser! Go Darlene – we can’t wait to cheer for you in Cali!
• Our interns are offering free assessments for current members starting this week through the end of July! Learn more here. 

“MURPH DAY 2012”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Lieutenant Michael P. Murphy “Murph”
May 7, 1976-June 28, 2005
Today we honor a hero!

All Levels
A1. Hanging Russian Hamstrings x6/leg x4 Rest :45
A2. American KB Swings x8x4 Rest :45
A3. Hip Power Clean x3x4 @ RPE 7 Rest :45

3 Rounds
5 Deadlifts (185,135)
500m Row (Max Effort)
Rest 3:00
*Record Best Round

Cooking Time-Wasters You Should Toss in the Garbage Bowl
*Post thoughts to comments”

“Your life does not get better by chance, it gets better by change.” – Jim Rohn

 Announcements:

• Have you donated? Murph Day is in TOMORROW! Join us Saturday for an awesome cause and WOD! Learn more here!
• Following Murph Day (6/16), CFA will be hosting a Paleo Potluck Fundraiser to help Darlene go to the Games in Cali! Learn more here!