Monthly Archives: May 2016

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6-1-16


Strength: EMOM Deadlifts

WOD: AMRAP Don’t drop the bar

2-4-6-8-10-12-14-……..

Push Press

Front Rack Lunges

*Burpee Penalty when bar goes to floor

5-31-16

Strength: Squat Snatch

WOD: Annie

50-40-30-20-10

Double Unders

Sit ups

Memorial Day

Only One Class on Memorial Day at 9:00

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 squats

1 mile run

Hero WOD Chris Kyle

“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

5-27-16

Strength/Skill:

WOD:

3 Rounds For Time

200m Run

20 Knee Raises

10 Hand Release Push Ups

10 Sledge Hammer Swings

5-26-16

Strength: Squat Clean

WOD:

2000m Row

“Randy”

75 Power Snatches (75/55)

5-25-16

Strength: Push Press

WOD:

4/3/2/1 min AMRAP

25 Double Unders

5 Burpees Over Bar

5 Sumo Deadlift High Pulls

1 Min Rest Between Each AMRAP

5-24-16

Strength: 20 Rep Deadlift

 

WOD:

21 Thrusters (95/55)

21 Pull Ups

1 Wall Climb

15 Thrusters (115/75)

15 Chest to Bar

1 Wall Climb

9 Thrusters (125/85)

9 Bar Muscle Ups

1 Wall Climb

5-23-16

Strength: Overhead Squat

 

WOD: For Time

Timed 400m Sprint

Rest 4 Minutes

25 Wall Ball Sit Ups

200m Back Pedal

50 Wall Balls

200m Back Pedal

25 Wall Ball Sit Ups

 

 

 

 

5-21-16

WOD:

21-15-9

Push Press (75/45)

Back Squat (75/45)

then complete

Claudia

5 rounds

20 KettleBell Swings (55/35)

400m Run