May 25, 2018

Friday

Happy Friday! 

Warm Up:
Row 800m
2 Rounds 
15 Slam Balls (15/10#)
2 Wall Climbs 
10 Kettlebell Swings (35/26#)


WOD:
OPEN GYM!!! 

Let's create a workout for you... 

or...

Go for a run...

or..

Make up a workout you missed this week! 



May 24, 2018

Thursday

Yoga/Mobility Tonight 6pm! 
Murph is Monday!!! Two heat times and then pool party after! 
Sign up for workout and potluck on the whiteboard! 

Warm Up:
Run 1 Mile
2 Rounds 
10 Push Ups 
20 Air Squats 
15 Sit Ups 


Skill:
3 Rounds 
Bear Crawl 200ft
7 Handstand Push Ups


WOD:
AMRAP in 15 min of:
15 Box Jumps (24/20")
15 Push Press (95/65#)
15 Burpees 



May 23, 2018

Wednesday

Yoga/Mobility Tomorrow night 6pm

Warm Up:
2 Rounds 
Bike 15 Calories 
15 Back extensions
16 Walking Lunges 


Strength:
 Deadlifts 
10-8-5-3-1-1 


WOD:
3 Rounds for time of:
Row 600m
20 Knee To Elbow 
15 Deadlifts (225/155#) 

May 22, 2018

Tuesday


Warm Up:
Row 800m
2 Rounds 
20 Double Unders
15 Burpees 


Strength:
Jerks 
8-5-5-5-3-3


WOD:
3 Rounds 
50 Medicine Ball Cleans (20/14#)
Run 800m



May 21, 2018

Monday

Hope everyone had a great weekend!
Someone is officially Mrs. Rice! 
1 Week until Murph! 
Remember we will only be having 8am class next Monday... 
to celebrate Memorial Day! 


Warm Up:
Run 800m
3 Rounds 
5 Pull Ups 
10 Push Ups 
15 Air Squats 


Strength:
 Squat Cleans
8-5-3-3-1-1


WOD:
3 Rounds for time of:
5 Hang Power Snatch (75/55#)
10 Ring Dips 

Rest 1 Min 

2 Rounds 
21 Chest to Bar Pull Ups 
15 Squat Cleans (135/95#)
**Use 1 Bar and add weight for second wod 

May 18, 2018

Friday

Friday has arrived! 
What a big weekend we have coming! :) 


Warm Up:
2 Rounds 
Run 400m
15 Slam Balls (15/10#)
10 KB Swings (35/26#) 


WOD:
Open gym!!! 
Couple Options:

Cindy 
AMRAP in 20 min:
5 Pull Ups 
10 Push Ups 
15 Air Squats 
**Get yourself ready for MURPH

or 

For time:
Row 2000m
200 Double Unders 
Run 1 Mile 

or
 Create your own workout or pick one you missed this week!