Monday May 25th is Memorial Day. We will be open from 7-12 that day only and the workout will be Murph. We will begin workouts at 15 min after the hour every hour. The last heat will start by 11:15. Please don’t show up after that and expect to workout. Murph is too long and you won’t be able to get it done in time.

Memorial Day Murph

Monday May 25th is Memorial Day. We will be open from 7-12 that day only and the workout will be Murph. We will begin workouts at 15 min after the hour every hour. The last heat will start by 11:15. Please don’t show up after that and expect to workout. Murph is too long and you won’t be able to get it done in time.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.

Warm Up 5/25 – 5/31

400 m Run
25 PVC Pass Throughs
30 Plank Transitions
20 Leg Swings
50 ft Walking Lunge w/ Instep Stretch
15 Slam Ball (Heavy)
20 Scooter Half Circles

Dirty Dozen

Partner WOD:
4 Rounds for Time
12 Burpees
12 KBS 72/44
12 DL 185/135
12 Pull Ups
12 KB Squats 72/44
12 Calorie Row
12 HSPU
12 Toes to Bar
12 Wall Ball 20/14
12 Box Jumps
12 Man Makers 45/25
12 Sit Ups
Alternate Exercises and then switch after each complete round.

Complex KB Complex

Strength:
Shoulder Press
10 x 2 @ 85%

Skill:
20 KB Clean/Press/OH Lunge Each Side

WOD:
21, 15, 9, 15, 21
Calorie Row
BB Ground to Overhead
95/65

Tabata to the Core

Tabata Mix Up
Knees to Elbows
Sit Ups

8 Rounds of each exercise alternating every round. :20 Work / :10 Rest

G.I. Jane…No Head Shaving Required

Strength:
Deadlift
3 x 3 @ 70%
2 x 2 @ 80%
Clean
8 x 3 @ 60%

Skill:
15 E-Bombs
20 Scooter Half Circles

WOD:
2 Min Max Rep Burpees
2 Min Rest
2 Min Max Rep Pull Ups
2 Min Rest
4 Min Max Rep G.I. Janes

Two Round Tuesday

2 Rounds for Time:
15 Back Squat 135/95
30 Slam Ball 30/20
45 Wall Ball 20/14
400 m Run

Tough Monday

Saturday this week will be a partner WOD. Please start to plan ahead for this now.

Strength:
Back Squat
5 x 5 @ 70%

Dips
Find a 1 Rep Max and then
3 x 3 @ 65%

Skill:
3 x 10 Strict Toes to Bar
3 x Max Time Hang from Bar

WOD:
15 Min AMRAP
5 Ring Dips
10 Snatch 95/65
5 Pistols Each Leg

Warm Up 5/18 – 5/24

500 m Row @ 3
15 Scorpion Stretch
50 ft. Leg Swing / Knee Hug
10 Inch Worms
25 PVC Pass Throughs
15 Ring Row
2:00 Squat Hold
25 Sledge Hammer Swings

Running in the Rain

For Time:
200 m Run
60 Wall Balls 20/14
50 Double Unders
400 m Run
40 Cleans 75/55
30 Push Ups
800 m Run
20 Box Jumps
10 Burpees

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