Monthly Archives: May 2015

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6-1-15

3 Rounds For Time
400m Run
10 Squat Cleans (145/100)
10 Toes to bar

Strength
Push Jerk 5×5

Filthy Fifty

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Push ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Overhead Squats

5-29-15

200m Run
21 Thrusters (115/75)
15 Burpees over the bar
15 Thrusters
9 Burpees over the bat
9 Thrusters
6 Burpees over the bar
200m run

“RANDY”

75 power Snatches (75/55)

Strength
Deadlifts

5-27-15 WOD

5 rounds
500m Row
Start a round every 5 mins.

Workout scored total rowing time.

Strength
Back Squats

5-26-15 WOD

Recovery Day

6 minute AMRAP
10 Lateral Hops
10 Ab Mat Sit ups
10 Stationary Lunges

Strength
Push Press
5×5

Memorial Day Chris Kyle

Only 1 Class Monday 5-25-15 at 9:30

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“Chris Kyle”

1 mile run
5 wall Climbs
Then
4 RFT
20 KB Swings 53/35#
20 Box Jumps 24″/20″
Then
5 Wall Climbs
1 mile Run

The Numbers:
1 mile for each of his children
4 tours of duty in Iraq
10 total wall climbs for years of service
160 total reps for number of confirmed kills

Murph

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5-22-15 WOD

5 minute For total Hang Cleans
500m Row
Hang Clean and Jerk (115/75)

5-21-15

21-15-9
Deadlifts
Toes to bar

*At each minute stop and complete 6 sit ups.