Memorial Day Schedule 

We will have a regular schedule on Monday, Memorial Day, so that everyone has the opportunity to do thisWod honoring Lieutenant Michael Murphy.    We will have multiple scaling options available. ---------------- Oly 7pm  1) Sn BK+OHS 4×1/bar,45,55,65 2) Sn Doubles E2MOM10 (5sets) 75,80,85,85 2a) Sn  3×1/87,93,95 3)FS *Skip if FS done in CF 5×4/80-85%... Continue Reading →

Friday, May 27, 2016

For Time: 800m run/200m swim 20 Alt DB Snatches (10-25/35-55) 20 HR push-ups  400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 200m run/100m swim    Oly 6pm Workout3 1) Sn Bal 5x2/70,75,80,85,90 2) Cln Pull 5x3/90,95,100,105,100% of Cln  3) OHS 5x2/80-95% of Sn... Continue Reading →

Wednesday, May 25, 2016

2 Rds: 200m run 100 walking lunges -total 200m run 25m sled pull forward 25m sled pull backward 200m run 100 jumping squats 200m run 50m burpee broad jumps    Oly 7pm 1)Hng Cln+FS+Squat jerk *pause in dip & in Catch                   (7:00-7:15) 4x1/bar,40,50,60     2)... Continue Reading →

Tuesday, May 24, 2016

Strict Press 20 min to find 1 RM – work in singles or doubles to 85%, then singles to 105%  .  12 min amrap 1 Power Clean 105/155** 10 dubs 10 Ab mat Situps 2 Power Clean 105/155 10 dubs 10 Ab mat Situps 3 Power Clean 105/155 10 dubs 10 Ab mat Situps 4... Continue Reading →

Monday, May 23, 2016

Front Squat - 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@100% 1@100%+ .  7 RFT 7 Pull ups 14 Box Jumps (20/24) 50m sprint    Oly 7pm 1) Hip Sn+Sn BK+OHS 4x1/bar,40,50,60 2) Sn Doubles E2MOM10 (5sets) 70,75,80,85,80 2a) Sn  3x1/85,90,93 3)FS *Skip if FS done in CF 5x4/75-80% *1:00... Continue Reading →

Friday, May 20, 2016

2 RFT 50m swim/200m run (row if raining) 40 Ball Slams (10-15/20-30) 50m swim/200m run 40 Russian Twist (R+L=1) 50m swim/200m run 40 Ball 2 Toes * bring blue mats **Adv – 100m swim/400m run     Oly 6pm 1) Sn Bal 5x2/70,75,80,85,80 2) Cln Pull 5x3/85,90,95,100,95% of Cln  3) OHS 5x2/85-90% of Sn 4) Sn... Continue Reading →

Thursday, May 19

Dead lift – take no more than 20 minutes to warm up to 90% of last weeks 2RM and do: 3 x 2 @90% of 2RM .  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 HSPU  Pull-up 30 Mtn Climbers ea rd (R+L= 1)  

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