Thursday 6/1

"Bring a Friend Day"

3 RFT 

50 KBS 53/35

15 burpee box jump 24/20

 

Wednesday 5/31

Wod

Amrap 17

Row 200m

15 medball sit up 

Run 200m

Perform solo or funnel style in groups of 2-3

 

Tuesday 5/30

Wod

Emom x 5

8 tng power clean

Rest 2 min

Emom x 5

6 tng power clean

Rest 2 min

Emom x 5

4 tng power clean

Rest 2 min

Emom x 5

2 tng power clean

If you missed Murph on Memorial Day and you would like to complete it in class today, you are more than welcome!!

 

Monday 5/29

 

We have two start times tomorrow

7:30am and 9:00am

Be here early enough to get warmed up, we will start at exactly these times!!

Friday 5/26

Partner WOD

Amrap 15

200 double unders

100 T2B

75 dumbbell push press 50/35

Split reps as desired

One person works, one person rests 

 

Thursday 5/25

Wod

For Time

800m run

30 power snatch 135/95

20 ring muscle up

Scale for muscle up

BarMu

Or

10 sets 4 ring rows and 4 dips

 

Wednesday 5/24

Wod

Emom x 20

Odd: 15 wall balls

Even: 15/12 cal row

I want you to do 15 wall balls, scale the weight to something you can do 15 unbroken reps with

Scale the calories to something you can complete each round. I don't want you doing 15 round 1 and 5 round 10

 

Tuesday 5/23

Wod

25-20-15

Power clean 115/75

Bar facing burpees

 

Monday 5/22

Wod

Amrap 25

5 strict pull-ups 

10 push-ups

15 squats

200 m run 

Keep these pull-ups strict, use a band if needed. There should be NO movement in and out with the shoulders (kipping motion), NO assistance from the hips or knees. 

 

Friday 5/19

Wod

4 RFT 

12 cal row

16 burpees

20 kbs 53/35

Work in teams of 2-3 until all team members have completed 4 rounds

Remember only classes today.. 5,6,830am

Wish Connor Luck!!

 

Thursday 5/18

Weightlifting Thursday

Back squat

5-1-5-1-5-1

All the sets of 5 will be at the same weight and each set of 1 the weight

Deadlift

10-10-10

Don't use a belt

 

Wednesday 5/17

Wod

Amrap 15

200m run

20 power snatch 75/55

10 chest to bar pull ups

Remember: Friday morning classes only (500,600,830)

And closed on Saturday 

 

Tuesday 5/16

Wod

42-30-18

Back squat 135/95

21-15-9

Ring dip

Weekend schedule: 

Friday classes 500am,600am and 830am only

Saturday closed

 

Monday 5/15

Wod

"Filthy Fifty"

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Hip extensions or banded good mornings 
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

 

Friday 5/12

Wod

5 rounds

30 sec on 30 sec off

Front squat 135/95

Power clean 135/95

KB SDHP 53/35

Shoulder to overhead 135/95

You will rotate through until you have completed each exercise 5 times. Your score will be the least number of reps you get for each exercise

 

Thursday 5/11

Wod

For time:
100-ft. dumbbell overhead walking lunge 
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

There is a 16 min time cap on this wod

Dumbbell - heavy as possible

Rope climbs - sub 75 ring rows

Double unders - sub 300 singles

 

Wednesday 5/10

Wod

3 RFT 

400m run

10 deadlift 225/155

40 abmat sit ups

 

Tuesday 5/9

Wod 

Amrap 20

4 handstand push ups

8 pull ups

12 squats

 

Monday 5/8

Wod

9-15-21

Cal row

Power snatch 115/75

No pacing here, go hard... make it hurt

 

Friday 5/5

Wod

For Time

800m run

50 medball cleans 20/14

30 t2b

50 medball cleans

30 t2b

If you cannot do 10 unbroken t2b efficiently, then we are going to scale to sit ups.. goal today is to stay moving!!

 

Thursday 5/4

"Bring a Friend Day"

4 rounds

1 min on and 20 sec off

Rotate through, least number of reps in any round is your score

Dumbbell thruster 50/35

Double unders

Burpee box jump overs 24/20

 

Wednesday 5/3

I promised you a one mile run... doesn't look like the weather is going to cooperate.. so let's row.. sorry Michael, we will run a mile soon 

Wod

1000m row time trial

Cash out

Tabata

Hollow rocks

Super mans

V-up

 

Tuesday 5/2

Wod

3 RFT

25 hang power snatch 75/55

25 front squat 75/55

Get your supporter shirt order in by Friday May 5!!