Wednesday, May 31, 2017

WOD

Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
Post loads to comments:
then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
Post time to comments;

Tuesday, May 30, 2017

WOD

5 Rounds for time of:
Run 400m
30 Push ups
30 Ball Slams
20 Pull ups
Post time to comments

Monday, May 29, 2017

Memorial Day

Image result for memorial day

Sunday, May 28, 2017

Rest Day

Saturday, May 27, 2017

Rest Day

Friday, May 26, 2017

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
We will gather at the gym at 0900.
themurphchallenge.com
Post time to comments.
Compare to: 160527 


Image result for lt michael murphy

Thursday, May 25, 2017

WOD

Strength
Power Clean
3-3-3-3
Fran
21-15-9
Thrusters 95/75lbs
Pull ups
Post loads and time to commetns:

Wednesday, May 24, 2017

WOD

3 Rounds for time of:
15 Ring dips
10 Kettle bell swings 24k
8 1 legged squats
Post time to comments:


Tuesday, May 23, 2017

WOD

"Christine"
3 Rounds for time of:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

Monday, May 22, 2017

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

Sunday, May 21, 2017

Rest Day

Saturday, May 20, 2017

Rest Day

Friday, May 19, 2017

WOD

Today, spend time on working on your weakness.
So you don't like Double Unders, work on them
So you don't like HSPU or 1 legged squats work on them.
etc.....
Post your movement and your rounds and reps

Thursday, May 18, 2017

WOD

For time:
Run 1 mile
5 Rounds of:
10 Pull ups
20 Push up
30 Squats
Run 1 mile
Post time to comments:

Wednesday, May 17, 2017

WOD

Strength
4-4-2-2
Hang Clean (squat)

3 Rounds for time of:
20 1 legged squats
10 Toes to Bar
Post loads and time to comments:

Tuesday, May 16, 2017

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups
Compare to: 170328
Post # of rounds to comments:

Monday, May 15, 2017

WOD

Run 1 mile
Then
Complete a 12 minute ladder, AMRAP in 12 min.
1 Thruster 95/65lbs
2 Pull ups
 1/2,2/4,3/6,4/8
post number of reps to comments:

Sunday, May 14, 2017

Rest Day

Saturday, May 13, 2017

Rest Day

Friday, May 12, 2017

WOD

For Time:
21-15-9 reps of:
Muscle ups
Single arm overhead squats 80/55lbs
Post time to comments:

Thursday, May 11, 2017

WOD

EMOM for 12 Minutes increasing 2 reps each minute:
2 Power Snatch 95/65lbs
2 Toes to Bar
2 Wall Ball 20/14lbs
Post # of reps completed to comments:

Wednesday, May 10, 2017

WOD

Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
Post time to comments:
Compare to: 

Tuesday, May 9, 2017

WOD

Strength
Front Squat build up to 2 RM
then
Complete as many rounds as possible in 12 min of:
5 Power Cleans 135
30 Double Unders
15 Push ups
Post loads and rounds to comments:

Monday, May 8, 2017

WOD

Strength
Back Squats
75% 5 Reps
80% 1 Reps
75% 5 Reps
85% 1 Reps
75% 5 Reps
90% 1 Reps
 then
4 rounds for time of:
10 Deadlifts 205lbs/155lbs
25 Wall balls 20lbs/14 lbs
250 row/200m run



Sunday, May 7, 2017

Rest Day

Saturday, May 6, 2017

Rest Day

Friday, May 5, 2017

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups

Post time to comments:
Compare to: 160901

Thursday, May 4, 2017

WOD

3 Rounds for time of:
6 reps of Push Press at 75%
20 reps of Push ups plyo onto plate
50m 1 arm Kettle bell carry, switch arms at 25m
then
5 Rounds for time of:
3 Front squat at 85%
30 Air squats between each 3 reps.
Post loads and time to comments:

Wednesday, May 3, 2017

WOD

5 Rounds for time of:
Run 400m
30 Kettle bell swings
30 Sit ups
Post time to comments:

Tuesday, May 2, 2017

WOD

Complete as many rounds as possible in 4 minutes of:
27 Cal Row
27 Burpees
27 CTB Pull ups
rest 4:00
AMRAP in 4 minutes of:
21 Cal Row
21 Burpees
21 Toes to Bar
rest 4 min
AMRAP in 4 minutes of:
15 Cal Row
15 Burpees
15 Pull ups
Post number of rounds each AMRAP

Monday, May 1, 2017

WOD

Strength
Back Squat
5-1-5-1-5-1
Work with 75% in 5 reps and 80% with 1 rep
then
21-15-9 reps for time of:
Thrusters 95/65lbs
KB swings 24/16k
Run 400 m after each couplet
Post loads and time to comments: