Monthly Archives: May 2014

0670:

WU: 20 minutes WOD: 12 minute Amrap • 10 power cleans 135/95 • 12 pull ups • 14 wall balls 20/14 STRENGTH: DL 2×4 65% 2×4 75% 2×4 85% GA: 12 minutes, 6 power cleans, 3,5 or 7 pull-ups, 8 wall ball shots.

0669:

WU: Get mobile warm in ready in 10 minutes then go! WOD: 5 RFT 20 KB SWINGS 30 DU / 90 SU 350 m run STRENGTH: B. Press 2×6 65% 2×6 75% 2×6 85%

0668:

WU: 10 minutes prep – 30 minutes C&J – 20 minute strength WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it. 30 minute time block: C&J (split) 10X1 (partner on a bar)   STRENGTH: B. Squat 2×4 65% 2×4 75% 2×4 85%

0667: Memorial Day

0667: Murph 8 and 9am classes only. Please take time on mile 1 to think of anyone close to you that has served in our Armed Forces. Be mindful of family, Murph or friends that have sacrificed so much for our freedom. Please don’t talk during this time. This is your time to honor those… Read More »

0666: Whoa!

Well we are due for some hill running? Reminder: 8am 9am workouts only Monday Memorial Day. 

Category: WOD