WOD 5/30/18
WOD 5/30/18

EMOM 10 Minutes Deadlift + Clean + Front Squat + Jerk, 60-75%   Then….   EMOM 10 Minutes 100m Med Ball Run, 20/14   Then…   Cash Out Accumulate 3 minutes of front planks, 45/25      

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WOD 5/29/18
WOD 5/29/18

3 x 500m Row (0:00, 5:00,10:00) Then…. AMRAP 15 Minutes 10 KB Snatch, alt 70/53 20 Sit Ups 30 Double Unders 200m Run Happy post Murph day    

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WOD 5/28/18
WOD 5/28/18

Happy Memorial Day! 8am & 10am Classes ONLY “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”.

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Endurance WOD 5/27/18
Endurance WOD 5/27/18

9 am Olympic Lift Class 10am Endurance Open Gym 9-11 Endurance 45 Minute Running Clock- In Any Order 15 Minute AMRAP 50m Plate Pinch 35s/25s 200m Run 15 Minute AMRAP  Run 1 Mile Then AMRAP with remaining time 15 Burpees 15 Box Jumps 24/20 15/10 Cal Bike 15 Minute AMRAP Row 2000m Then AMRAP with

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WOD 5/26/18
WOD 5/26/18

Bench Press 1 RM Then….. Triathlon Jackie 800m Run 30 Thrusters 45/33 750m Row 30 Thrusters 40/30 Cal Bike 30 Thrusters Za and MB celebrating at Girls on Girl competition!  

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WOD 5/25/18
WOD 5/25/18

WWPF   500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict Pull-ups – Partner Hangs   400m / 400m Row Relay 30 Hang Power Cleans, 30 Shoulder 2 OH 15 Strict Pull-ups – Partner Hangs   300m / 300m Row Relay

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WOD 5/24/18
WOD 5/24/18

Back Squat 3-3-3   Then:   5 Rounds 200 Meter Run 21 Kettlebell Swings 53/35 15 Wall Balls 20/15   Post Loads and Times to ZEN and Comments:  

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WOD 5/23/18
WOD 5/23/18

Press: 2RM 2 x DB max effort burn out sets (8-12 reps)   Then…   1 Round for Time: 200m Run 15 Strict HSPU 400m Run 30 Deadlifts, 275/183 400m Run 15 Strict HSPU 2oom Run                

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WOD 5/22/18
WOD 5/22/18

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. AMRAP 18 Minutes 10 Ring and Bar Muscle Ups (split 5 and 5) 15 Snatches 135/93 20 Cal Bike 25 Burpee Box Jumps 24/20 Carrissa G!

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WOD 5/21/18

Front Squat 3×3 with 3 sec pause on reps 1 and 3 then… 15-12-9-6 DB Split Squat (each leg) 35/20 Knees 2 Elbow Russian KB Swings 70/53  

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WOD 5/20/18
WOD 5/20/18

Endurance WOD 30 Min AMRAP 3 Rounds 5 pullups 10 pushups 15 situps *Run 200m OR Row 200m OR Bike 12/10 cal REPEAT AS MANY TIMES IN 30 MINUTES  

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WOD 5/19/18
WOD 5/19/18

10 MIN EMOM Power Clean Hang Power Clean Jerk 15 Double Unders   Then…   FOR TIME… 21-15-9 Power Clean, 135/93 Toes Through Rings *Cash Out: 100 DU       The Hutch      

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