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Wednesday, May 24th, 2017

WOD: ”Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between rounds. Post total time to comments.


Tuesday, May 23rd, 2017

Skill/Strength: Back Squat, 3 x 3 @ 85%

Three rounds for time:
30 Cal, Assault Bike
30 Ball Slams, 30/20
30 Box Jump, 20″/16″

Monday, May 22nd, 2017

Reminder: We will be open Memorial Day for a 9am Rx’d class and a 10am Scaled class only.  The workout will be “Murph” (below) and you will need to reserve a spot by signing up for it on the whiteboard.  Thanks! – Eric

Skill/Strength: Bench Press, 3 x 1 @ 90%

Row 1000m, then:
21-15-9 reps of:
Snatch, 135/93
Burpees over bar

Sunday, May 21st, 2017


Saturday, May 20th, 2017

9am: Open Gym

Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run.
If you’re going to do “Murph” with a twenty pound vest in nine days, wear it.

1 comment

Friday, May 19th, 2017

Skill/Strength: Extra mobility work

WOD: “Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)

Father/son team, Jay and Wyatt!

Thursday, May 18th, 2017

Skill/Strength: Front Squat, 3 x 5 @ 75%

WOD: “Annie”
50-40-30-20 and 10 rep rounds; for time.