Tuesday, May 31, 2016


Tuesday 5/31/2016

Strength:
Bench
6-8 sets of 3 reps at 85%
between each set, 10 reps band pull aparts


WOD:
Congo Line - 5 Rounds of max reps
Body weight Bench
Pull-ups


Tabata:
Toes to bar

Saturday, May 28, 2016

Saturday 5/28/16 WOD

WOD:
100 squats / 90 sit ups
80 supermans / 70 dubs
60 pushups / 50 kb swings
40 box jumps / 30 burpees
20 rung dips / 10 pull ups

...and don't forget to show up for Murph at 10am on Memorial Day, Monday May 30th!  

Have a safe and happy holiday weekend, everyone!

 

Thursday, May 26, 2016

Memorial Day WOD

Memorial Day is fast approaching and you know what that means...

It's time for MURPH!

We will be adjusting our schedule for the holiday.  Class will begin at 10am.  There will be no evening classes.

Hope to see you all there!

 

Thursday 5/26/16 WOD

Skill:
Clean grip high pulls

Strength:
Cleans
full
below the knee
high hang

WOD:
Grace
30 reps
Clean & Jerk @ 135/95 lbs

Tuesday, May 24, 2016

Tuesday 5/24/16 WOD

Skill:
2 sets 
Shoulder stability

Strength:
Bench
5 sets of 5 reps at 80%
between each set, 10 reps band pull aparts

WOD:
5 rounds
1 back rack jerk
2 split jerk


Monday, May 23, 2016

Monday 5/23/16 WOD

Skill:
2 sets
10/side 1 leg hip thrusts
30 count planks

Strength
Squat
5 sets of 5 reps at 80%
between each set 10 reps stiff legged deadlift

WOD:
5 rounds
BB walking lunges down/back
10 toes to bar
Farmers carry down/back

Thursday, May 19, 2016

Thursday 5/19/16 WOD

Skill:
Clean grip high pulls

Strength:
Cleans
Full
Below the knee
High hang

WOD:
Grace 
30 reps
Clean & jerk @ 135/95 lbs

Wednesday, May 18, 2016

Wednesday 5/18/16 WOD

Skill:
Good morning

Strength:
Deadlift
3 sets of 10 reps at 65% of PR
between each set, 10 reps of push-ups

WOD:
Rankel 20 min AMRAP
6 deadlifts @ 225/155
7 burpee pull-ups
10 kb swings
200m run 


The crew that stretches together stays together!  ;)


Tuesday, May 17, 2016

Tuesday 5/17/16 WOD

Skill:
Bench set up technique

Strength:
3 sets of 10 reps at 65% PR
between each set, 13 reps of band pull aparts

WOD:
21-15-9-6-3
Ring push-ups
Calorie row 

 

Monday, May 16, 2016

Monday 5/16/16 WOD

Skill:
TBD

Strength:
Squat
3 sets of 10 reps at 65% of PR
between each set, 10 reps stiff legged deadlifts

WOD:
5 rounds:
8 box jumps
6 / side bulgarian split squats
4 depth jumps
Cash out - 400m run 
 
 

Thursday, May 12, 2016

Thursday 5/12/16 WOD

Strength:  
Pump day
Incline db 
T-bar rows
Upright row
Shoulder press
Tri-press down
Curls (in the squat rack)

Skill:  
TBD

WOD:  
none

Wednesday, May 11, 2016

Wednesday 5/11/16 WOD

Strength:
Clean pull - progression

Skill: TBD

WOD:
Helen: 3 rounds
400m run
21 1.5 pood kb swings 
12 pull-ups

Tuesday, May 10, 2016

Tuesday 5/10/16 WOD

Strength:
Jerk/jerk progression from rack

Skill: 
Jerk technique

WOD:
Nancy: 5 rounds
400m run
15 OH squats @ 95/65 lbs

Monday, May 9, 2016

Monday 5/9/16 WOD

Skill:
Front squat technique

Strength:
Clean front squat - progression

WOD:
Elizabeth: 21/15/9 rep
Clean @ 135/95 lbs
Ring dips






Saturday, May 7, 2016

Saturday 5/7/16 WOD

Strength:
Choice

Skill:
none programmed

WOD:
1 mile run
6000m team row (4-6pp / team)

...what better way to start the weekend!?

Wednesday, May 4, 2016

Thursday 5/5/16 WOD

Strength:
Clean & Jerk 
30 mins to work to opener weight

Skill:
Clean & Jerk technique

WOD:
none







Wednesday 5/4/16 WOD

Strength:
Deadlift
Work up to opener weight

Skill:
Sumo deadlift

WOD:
KB ladder
10/15/25/50
5 sit ups between each round of ladder



Tuesday, May 3, 2016

Tuesday 5/3/16 WOD

Strength:
Bench
Work up to opener weight
5x1 at opener with commands

Skill:
Bench power lifting technique with commands

WOD:
5 rounds
8 bent DB rows
8 dips
8 strict press 

 

Monday, May 2, 2016

Monday 5/2/16 WOD

Strength:
Pause squats 3 sec at bottom
Practice to opener weight

Skill:
OH squat

WOD:
Cindy
20 min AMRAP
5 pull-ups
10 push-ups
15 squats


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...