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Friday 06/09/2017

REAT OR MAKE UP A WOD YOU MISSED THIS WEEK. 

 

No 5 or 6pm classes tonight. 

Thursday 06.08.2017

"Three Wise Men" 

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

 

Wednesday 06.07.2017

5x3 Clean Pulls
@ 100% 1RM Clean

7x3 Squat Cleans
Increase weight each set
Superset with 10 weighted good mornings (45/35)

 

Tuesday 06.06.2017

Two minute challenges!

Test each of the following for 2 min. max reps:
Double-Unders
Muscle Ups
Max distance rower
Push press (95/65)
Rope climbs
Heavy object hold (150/80)
Total reps= your score. 1 meter = 1 rep. Subtract points for # of times heavy object is dropped.

Monday 06.05.2017

 

8 sets:
50 plate jumps (on 10 lb plate)
100 m sprint with dumbbell or kettlebell (50/35)
Rest: 3 min between sets
Score is overall time

Thursday 06.01.2017

Three attempts of each lift:
• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1
Your score is the total of your best successful lifts.

Wednesday 05.31.2017

3 Rounds for time:
30 Ab-mat situps
20 Burpees over bar
10 Overhead Squats (95/65)

Tuesday 05.30.2017

For time:
100 double unders
then 4 Rounds of:
9 Deadlifts 135/95
7 Power Cleans 135/95
5 Push Jerks 135/95
100 double unders
then 4 Rounds of:
9 Deadlifts
7 Power Cleans
5 Push Jerks

15 min. time cap

Monday 05.29.2017

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 05.26.2017

Class is canceled today...so rest up!