WOD 6/1/17
DeadLift 2-2-2 Then 7 Rounds 200 Meter Run 7 Deadlifts (225/153) 7 HandStand Pushups 7 Wall Balls Post Loads and Times to ZEN
WOD 5/31/17
AMRAP 12 Minutes 6 Hang Power Clean , 185/133 12 Box Jumps, 24/20 14 Toes 2 Rings REST 5 MINUTES AMRAP 12 Minutes 4 Strict Ring Pullups 8 KB Swings, 70/53 12 Target Burpees Order Wednesday for Sunday dropoff
WOD 5/29/17 (8AM & 10AM CLASSES ONLY)
MEMORIAL DAY MURPH FOR TIME: 1 MIL E RUN 100 PULLUPS 200 PUSHUPS 300 AIR SQUATS 1 MILE RUN Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th June, 2005 by
Endurance WOD 5/28/17
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with The Best Endurance Coach Ever, Coach Brian Lift 20,000lbs, choose your weight, complete reps 95lbs=53 Reps each, 135=38 Reps, 165=31 Reps, 185=28 Reps, 205=25 Reps 1 Deadlift 1 Power Clean 1 Front Squat 1 Shoulder to OH *Run 400m Every 5 minutes
WOD 5/27/17
Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/
WOD 5/26/17
WWPF 25 Synchronized Burpee Pullups 400m run Relay 40 Ground 2 OH, 165/113 400m Run Relay 55 Toes 2 Bar (partner hangs) 400m Run Relay 80 DB Walking Lunges, 50/35 400m Run Relay Memorial Day Murph is this Monday at 10am
WOD 5/25/17
Back Squat 5-5-5 Then 15 Min of: 1000 meter row Then with remaining time Complete AMRAP of: 30 Double Unders 15 Pushups 10 Alternating DB Snatch 50/35 Post Loads and Times to ZEN and Comments:
WOD 5/24/17
Bench Press: 2-2-2 (3 sec neg) Weighted Strict Pullup: 2-2-2 (3 sec hold over bar) Then… AMRAP 6 Minutes 9 Deadlift, 205/133 9 Box Jumps, 24/20 9 HR Pushups Rest 3 minutes and repeat
WOD 5/23/17
EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4! http://www.headsntales.org/podcast/74
WOD 5/22/17
Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings
Endurance 5/21/17
4 Rounds 250m row 20 Pushups 50 Double Unders 400m Run *2 Minute rest between rounds*