Monthly Archives: May 2016

6-1

-Buy in(2 rounds)

10-swings

10-goblet squats

10-pull-ups
-skill/strength(6 min. Emom)

3-clusters
-W.O.D.(10 min. Amrap)

8-wall balls  20/14

200m-run
-cash out

1min.-bar hang

Roll/stretch


5-31

-Buy in(3 rounds)

10-pass throughs

10-up downs

5-pry squats
-skill/strength(10 min. Emom)

1 -snatch pull+1-snatch+1-OHS 
-W.O.D.(14 min.)

12-deadlifts 135/95 (rx+185/135)

12-sit-ups

20-double unders or 60 singles
-cash out

100m-farmers

Roll/stretch


5-30

Memorial Day hours 8:00 a.m. And 9:00 a.m. Classes only!!!

Have a great day if we don’t see you!!!!

“Murph”


5-27

-Buy in

5-1 bear complex
-skill/strength

Work on cleans
-W.O.D.”GRACE”

30-clean and jerk/press for time 135/95
-cash out

3-arm bars

Roll/stretch


5-26

-Buy in(2 rounds)

10-Wall squats

20-jumping jacks
-W.O.D.(2 rounds)

5 min.-just move

20-bent over rows 53/35(10L+10R)

20-floor presses 53/35(a bench press laying on the floor)10L+10R

*Rest 1 min.*

5 min.-just move

200m-run

20-sit-ups
Cash out

1-3 min. Sprint

Roll/stretch


5-25

Don’t forget Memorial Day we only have 

8 a.m. And 9 a.m. Classes!

We will be doing the “Murph “W.O.D

With a bunch of options.


5-25

-Buy in(2 rounds)

10m-bear crawl

10m-broad jump

10m-inch worm
-skill/strength(8 min. Emom)

1-snatch + overhead squats
-W.O.D.(8 min. Amrap)

20-deadlifts 115/75

20-hang power cleans 115/75

20-STO 115/75
-cash out

1-min. Bar hang

Roll/stretch