Archive for May 2018 | Monthly archive page

5.31.18

SWOD: 10 min EMOM 5 reps @ 70% WOD: 7 Rounds for Time (20 min cap) 7 Db thrusters 50/35 14 T2B COOL DOWN: 100 sit ups 

5.30.18

Warm Up: Go through movements WOD: 25 min of 30 on/ 30 off 0-5 min: Max Cal Row 5-10 min: Max Front Squats 115/75 10-15 min: Max Muscle Ups: ring/bar scale: burpee pull ups 15-20 min: Max Double Unders scale: max attempts 20-25 min: Max HSPU  Cool Down: 400 m run

5.29.18

Happy Birthday Trey Warm Up:  3 Rounds EMOM 1. Row 45 Sec 2. Broad Jump 6-10 3. :30 Sec Dead Hang WOD:  4 Rounds For Max Load 4 min ON 1 min OFF 24 Burpee Box Jump 24"/20" 3 Attempts Max Squat Snatch  

5.29.18

Happy Birthday Trey Warm Up:  3 Rounds EMOM 1. Row 45 Sec 2. Broad Jump 6-10 3. :30 Sec Dead Hang WOD:  4 Rounds For Max Load 4 min ON 1 min OFF 24 Burpee Box Jump 24"/20" 3 Attempts Max Squat Snatch  

5.25.28

Warm up: 500m Row WOD: "Luke" Run 400m 15 Clean and Jerks 155/105 Run 400m 30 Toes to Bar Run 400m 45 Wall Balls Run 400m 45 KB Swings 24/16 Run 400m 30 Ring Dips Run 400m 15 Lunge Steps 155/105 Run 400m Cool Down: Stretch

5.24.18

SWOD: 10 min emom 3 OH squats @75-80% WOD: 5 Rounds: 3min on 1 off 3 HR push ups  6 SDLHP 95/65  9 sit ups    COOL DOWN: 30 v-ups 

5.23.18

Happy Birthday Sara! Warm Up: 4 x 20 Ladders WOD: For Time 41 Double Unders 41 Hang Clean 35/50 41 Double Unders 41 Burpee Box Jumps 24/20 41 Double Unders 41 S2OH 35/50 41 Double Unders 41 Burpee Pull Ups Cool Down: 400 m run 

5.22.18

swod: 15 min emom 1. 45 sec airdyne 2. 5 thrusters (AHAP) 3. 5-12 ring dips   wod: "diane" deadlift 225/155 hspu     cool down: 100 sit ups 

Barbell Club

Monday Memorial Day 5/28 Barbell Club will be postponed until Tuesday 5/29 @ 7pm!  Come join us for Murph at 9am Monday 5/28 And enjoy the holiday!

Memorial Day 5/28

Memorial Day Schedule Monday May 28th will be 9 am Class Only.   “Murph”  1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run *If you have a weight vest or body armor wear it.