Monthly Archives: May 2016

Wednesday 06.01.16

Warm up Run 1 mile (E/F: 800m) Strength/skill 6×3 Power clean to split jerk – Start @70% of Power Clean max and work up MetCon – 10:00 time cap – Regional WOD For Time: 104 Wall Balls 52 Pull Ups … Continue reading

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Tuesday 05.31.16

Warm up 10-8-6-4-2 Push Ups Air Squats Gymnastic Kips Strength/skill Back Squat 4×5@70% MetCon – goal = 6+ AMRAP 12 Minutes 8 Front Squats 6 Lateral Bar Burpees 4 Bar Muscle Ups E: 55/35; banded pull ups F: 75/55; banded … Continue reading

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Monday 05.30.16 – CLASSES AT 8:00am and 10:00am ONLY

CLASSES TODAY ARE AT 8:00AM AND 10:00AM ONLY Memorial Day Murph – scale as needed Scale to 50%: 800m, 10 x Cindy, 800m For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Rx = weight … Continue reading

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Sunday 05.29.16

Open Gym 10:00am – 12:00 noon

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Saturday 05.28.16

9:15am Team WOD For time; 2 person teams – complete movement before moving to the next 200m barbell carry 100 s2oh 150 bar facing burpees 100 back squat 200m barbell carry F: 65/45 P: 95/65 C: 135/95 10:00am Hero WOD … Continue reading

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Friday 05.27.16

Warm up Row 1000m/Run 800m Strength/skill 3RM Deadlift MetCon – goal: sub 7:00 21-15-9 Row for Calories Deadlift E: cals 15-10-5; 95/65 F: 155/115 P: 185/135 C: 225/155 After party: Core = lower back/hamstring stretch & mobility Challenge= 100 burpees … Continue reading

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Thursday 05.26.16

Warm up 2 Rounds Run 400m 12 Handstand Push Ups – scale = HS Holds (~30 sec) Strength/skill 1RM Push Jerk MetCon: goal = 4+ best AMRAP 15 Minutes 90 DU 20 Burpee Box Jump Overs 24/20″ 10 Strict Handstand … Continue reading

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Wednesday 05.25.16

Warm up 2 minutes of Couch Stretch 2 min of Pigeon Pose -then- 3 Rounds 10 Jump Squats 5 Burpees Strength/skill 2RM Back Squat MetCon: Heavy Fran 21-15-9 Thrusters C2B Pull Ups E: 55/35; thick banded pull ups or ring … Continue reading

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Tuesday 05.24.16

Warm up 21-15-9 Wall Balls KB Swings Box Jumps Strength/skill Max Power Snatch MetCon – goal = 12:00 or under 4 Rounds for Time 6 Squat Snatches Run 400m E: 55/35; run 200m F: 75/45; run to Blalock sidewalk & … Continue reading

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Monday 05.23.16

Warm up AMRAP 6:00 Row 300m 10 RDLs 10 Push Presses All done with an empty bar. Strength/skill Max Clean and Jerk (any style) MetCon Grace – goal = <7:00 E: 65/45 F: 95/55 P: 115/75 C: 135/95 After party: … Continue reading

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