Monthly Archives: May 2017

Thursday 06.01.17

Warm Up: Row 300m 5:00 Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and all of your … Continue reading

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Wednesday 05.31.17

Warm Up: 2 Steady Rounds 15 DB Push Press Run 800m Strength: EMOM for 10 Minutes 1 Heavy Strict Press Build to 90%+ over the 10 minutes – record heaviest lift Met Con A (choose one): 4 Rounds Row 20 … Continue reading

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Tuesday 05.30.17

Warm Up: 3 Steady Rounds 10 Russian KB Swings 20 Calorie Row Strength: Back Squat 7×3 @60-75% The focus should be on the speed of the rep. Met Con: AMRAP 12:00 25 Double Unders 10 Toes to bar 10 Clean … Continue reading

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Monday 05.29.17 Classes at 8am and 10am ONLY

Murph – full or half 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Rx’d = weight vest 20/10#; Scale as needed on movements Participant chooses full or half Typically done as run 1 mile … Continue reading

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Sunday 05.28.17

Open Gym 10:00am – 12:00 noon

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Saturday 05.27.17

9:15am Team WOD 2 person teams – 1 barbell per team 200m barbell farmer’s carry 50 thrusters 50 good mornings 50 ohs 50 floor wipers (L/R = 1) 50 hang cleans 50 back squat 200m barbell carry F: 85/55# P: … Continue reading

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Friday 05.26.17

Warm Up 2:00 of Couch Stretch each side -then- 50′ Duck Walk 50′ Burpee Broad Jump 50′ Duck Walk 50′ Burpee Broad Jump Strength – compare to 04/07 3RM Back Squat MetCon – compare to 04/07 AMRAP 10 Minutes 6 … Continue reading

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Thursday 05.25.17

Warm Up AMRAP 7:00 10 KB Swings 10 Goblet Squats 10 KB Snatches Strength – compare to 04/06 15:00 to find 1RM Power Clean MetCon #1 – compare to 04/06 Row 500m x 3 Rest 3:00 Record fastest and slowest … Continue reading

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Wednesday 05.24.17

Warm Up 4 Rounds Run 200m 10 Light Thrusters Strength – compare to 04/05 1RM Split Jerk MetCon – compare to 04/05 21-18-15-12-9-6-3 Push Jerk Calories on Rower E: 45/25#; cals 10 each time F: 65/45#; cals 10 each time … Continue reading

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Tuesday 05.23.17

Warm Up Misfit Snatch Warm Up Strength – compare to 04/04 Find 1RM Full Snatch MetCon – compare to 04/04 3 rds: 800m run 25 burpees 25 sit ups E = 400m run F = 600m run P & C … Continue reading

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