May 25, 2019

Saturday

Happy Weekend! 


See you all 8am for a fun Saturday partner wod!! 

 Don’t forget Monday is Murph! We will open at 7:30 
with start times at 7:45 and 8:15 AM only! 

May 24, 2019

Friday

Happy Memorial Day Weekend!
Murph is Monday 7:45 or 8:15 am start times only!
Gym will open at 7:30 for warm ups!
Pool Party/BBQ 12pm at Nikki and Jerry's House
Pool will be warm 😎

Warm Up:
Run 1 Mile 
2 Rounds 
12 DB Hang Power Snatch (20/15#)
10 Burpees 


WOD:
OPEN GYM!

Time to make up a workout you missed this week! 


Create your own workout or practice a lift! 



May 23, 2019

Thursday

Memorial Day weekend is almost here! 
Monday we are open 8am only for Murph! 


Warm Up:
2 Rounds 
Row 300m
Run 200m
10 Pistols (each leg)
20 Double unders 


Skill:
Core Work
2 Rounds 
15 Knee Raises (slow and controlled from pull up bar)
60 Russian Twist (25/15# plate)
1 MIn Plank 


WOD:
For Time:
Run 400m
20 Clean and Jerks (115/75#)
Run 400m
15 Clean and Jerks (125/85#)
Run 400m
10 Clean and Jerks (135/95#)

May 22, 2019

Wednesday

Yoga/Mobility 4pm Tomorrow!
Murph is Monday! 7:45am and 8:15am only! 
Then...pool party/BBQ at Nikki and Jerry's 12pm! 

Warm Up:
Run 400m
EMOM for 5 min 
8 Shoulder Press (45/35#)
5 Hang Squat Cleans 



Strength:
Deadlifts 
5-5-5-5


WOD:
Tabata Time!
Row (Calories) 
Push Ups 
Sit Ups 
Air Squats 
Push Press (45/35#)
**complete all 8 intervals of one movement before moving on. 
**30 Seconds Rest between movements 

May 21, 2019

Tuesday

Yoga/Mobility 4pm Thursday 

Warm Up:
Row 800m
2 Rounds 
15 Kettlebell Swings 
2 Wall Climbs 
10 Burpees 


Strength:
Bear Complex
5-5-5-5 
**start light and climb up
* Power clean-Front Squat-Push Press- Back Squat- Push Press 


WOD:
2 Round
Run 800m
50 Sit Ups
25 Push ups 

May 20, 2019

Monday

1 Week Till Murph!!
And our Memorial Day Pool Party/BBQ!!! 
WOO HOO 


Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
10 Sit Ups 
10 Push Ups 


Strength:
Hang Squats Cleans 
8-5-3-2-1-1 


WOD:
AMRAP in 10 Min of:
6 Pull Ups 
5 Burpees 
4 Hang Power Cleans (115/75#)
3 Thrusters (115/75#)

Rest 2 Min 

AMRAP in 10 Min of:
5 DB Thrusters (35/25#)
10 Burpee Deadlifts (35/25#)
25 Air Squats 


May 18, 2019

Saturday

Happy Saturday! 



Let’s Partner Up

EMOM for 30 min
Min 1 max cal row (p1 go, p2 rests) 
Min 2 max cal row (p2 go, p1 rests)
Min 3 G2OH (75/55) 
Min 4 G2OH 
Min 5 Man Makers (30/20) 
Min 6 Man Makers
Min 7 Double Unders 
Min 8 Double Unders 
Min 9 Pull Ups 
Min 10 Pull Ups