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WOD for Friday 190531

DEATH RACE 5 Rounds: 15/10 Calorie Row 10 Burpees STRENGTH Alternating OTM x 10 (5 Rounds) Odd - 5 Weighted Pull-Ups Even - 5 Front Squats

WOD for Thursday 190531

RECHARGED 42 Lateral OTB Hops, 21 Push-ups, 21 Wall Balls (20/16) 30 Lateral OTB Hops, 15 Push-ups, 15 Wall Balls  18 Lateral OTB Hops, 9 Push-ups, 9 Wall Balls STRENGTH 3 Sets: 50' DB OH Walking Lunge (left arm) 10 Single DB Stiff-Legged DL (left arm) 50' DB OH Walking Lunge (right arm) 10 Single DB Stiff-Legged DL (right arm) 25 Abmat Sit-ups Rest 2:00 between sets.

WOD for Tuesday 190528

JELLY BELLY 50 AbMat Sit-ups 25 Cal Row 10 Deadlifts 40 AbMat SU 20 Cal Row 8 Deadlifts 30 AbMat SU 15 Cal Row 6 Deadlifts 20 AbMat SU 10 Cal Row 4 Deadlifts 10 AbMat SU 5 Calorie Row 2 Deadlifts Rx Barbell – 275/185 STRENGTH Back Squats

WOD for Monday 190527

These four got a head start on it...great job Nicole, Jessica, Stewart and Skyler!! MURPH 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Rx - all movements and run performed wearing a 20# vest *Pull-ups, Push-ups and squats may be partitioned as desired If you don’t know the background of the Hero that this WOD is named after, make sure to check out the tributes to him all over the internet.  Inspirational life; someone we can all try harder to emulate. STRENGTH Back Squats

WOD for Saturday 190525

FANCY PANTS For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 REMINDER: Memorial Day, this upcoming Monday, there will be only two classtimes...at 6:30 a.m. and 8:00 a.m. Come with your weight vests ready to do Murph!!

WOD for Friday 190524

December 14th, 2018 we did a WOD call “Joker”.  Friday’s WOD is the same workout in reverse.  If you recorded your Joker time, it should be an interesting comparison. REKOJ 10 Toes to Bar, 1 Deadlift 9 Toes to Bar, 2 Deadlifts 8 Toes to Bar, 3 Deadlifts 7 Toes to Bar, 4 Deadlifts 6 Toes to Bar, 5 Deadlifts 5 Toes to Bar, 6 Deadlifts 4 Toes to Bar, 7 Deadlifts 3 Toes to Bar, 8 Deadlifts 2 Toes to Bar, 9 Deadlifts 1 Toes to Bar, 10 Deadlifts Deadlift - 225/155 STRENGTH Deadlift

WOD for Thursday 190523

Reminder:  Monday May 28th, Memorial Day Class times are 6:30 and 8:00 a.m. If you missed Wednesday you have the choice between yesterday’s “Dirt Nap” -or- 170524 Point 5 EMOM 15:00 1st -  18 wall ball 20/16 2nd - 15 Ring dips 3rd - :30 ME DU Score is double unders STRENGTH Extended Mobility

Plan Now!!! MURPH!!

Memorial Day Schedule: 6:30 a.m. MURPH 8:00 a.m. MURPH In case you are new to CrossFit or somehow have missed out on Murph in the past, here is the low-downfrom the CrossFit website: 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". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty p

WOD for Tuesday 190521

STRICT NICOLE 20 Min AMRAP: 400 Meter Run Max Strict Pull-ups *2 Scores - Total Rounds and Total Strict Pull-Ups **You may hang from the bar as long as you want, once you come off it is time to run.

WOD for Monday 190520

HOT AIR On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85) STRENGTH Back Squats On the 2:00 X 6 0:00 - 3 @ 75% 2:00 - 1 @ 85% 4:00 - 3 @ 78% 6:00 - 1 @ 88% 8:00 - 3 @ 81% 10:00 - 1 @ 91%

WOD for Saturday 190518

The day before BUZZ LIGHT YEAR In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs (15') ... Directly into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)

WOD for Friday 190517

FIGHT CLUB 3 Rounds for Total Reps: 1:00 – Thrusters 95/65 1:00 – Power Cleans. 95/65 1:00 – Box Jump Overs. 24/20 1:00 – Pull-Ups (chin over) 1:00 – Row Calories Rest 1:00 between rounds

WOD for Wednesday 190515

BAR STAR In teams of 3 with 1 person working at a time complete the following: Part #1 AMRAP 7:00 - Max Overhead Squats First 50 Reps - 115/85 Second 50 Reps - 135/95 Time Remaining - 155/105 Rest 3:00 Part #2 AMRAP 7:00 - Max Bench Presses or Push-ups First 50 Reps - 115/85 or Push-ups Second 50 Reps - 135/95 or Push-ups 45/25* Time Remaining - 155/105 or Push-ups 90/45*    *push-ups with plates on back Rest 3:00 Part #3 AMRAP 7:00 - Max Deadlifts First 50 Reps - 185/135 Second 50 Reps - 225/155 Time Remaining - 275/185

WOD for Tuesday 190514

UNDERCOVER 3 Rounds:   15 Power Cleans (115/85)   20 Pushups Into 2 Rounds:   27/23 Cal Row   75 Double-Unders Into 1 Round:   200M Run STRENGTH Pausing Power Cleans

WOD for Saturday 190511

CEMENT MIXER Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar STRENGTH Choice (You may make up a missed strength, practice a skill, mobilize, etc)

WOD for Friday 190410

NAPALM 2 Rounds: 10 Bar Muscle-Ups 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20) STRENGTH Deadlifts

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