05.28.18

REMINDERS: ONLY 10:00am class today

Sport, Performance, & Fitness

“Murph”

for time:

-1 mile run

-100 pullups

-200 pushups

-300 air squat

-1 mile run

*partition as pullups, pushup, and squat as needed

**wear 20lb weight vest or body armor if you have it

***we will have scaled options listed on the whiteboard at the box

Murph-WOD-v2

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05.27.18

rest day

Memorial-Day-5-20-16

Tomorrow & this weekend are about more than a day off to BBQ.

05.26.18

Sport & Performance

1.deadlift 5 x 3 @ 80% of 3RM on 05.19.18

AMRAP in 15 min. of:

-15 hang power clean #135m #95f

-12 shoulder to overhead anyway #135m #95f

-9 air squat

-400m run

Fitness

1.deadlift 5 x 3 @ 80% of 3RM on 05.19.18

AMRAP in 15 min. of:

-15 hang power clean  #95m #65f

-12 shoulder to overhead anyway #95m #65f

-9 air squat

-400m run

post rounds and reps to comments

FSCN1884

Jon making light work of these deadlifts.

05.25.18

Sport & Performance

1.bench 5 x 3 @ 80% 3RM on 05.18.18

2.push press 5 x 3 @ 70% 1RM on 05.18.18

3 rounds of:

-200m run

-21 kettlebell swings #53m #35f

-12 power clean #155m #105f

Fitness

1.bench 5 x 3 @ 80% 3RM on 05.18.18

2.strict press 5-5-5-5 in 12 min.

3 rounds of:

-200m run

-21 wall ball #20m #14f

-12 pullups

post times to comments

FSCN1968

We were running.

05.24.18

Sport & Performance

Smalov Jr. 2/12

1.squat 5 x 7 @ 75%

for time:

-25 wall ball #20m #14f

-50 double unders

-800m run

-50 double unders

-25 wall ball #20m #14f

Fitness

1.squat 3 x 5 @ 75% of heaviest done Monday in 15 min.

for time:

-15 toes to bar

-25 double unders

-600m run

-25 double unders

-15 toes to bar

post times to comments

RSCN1988

Brittany ended up with a 30lb. squat PR at 195lbs during test week.

 

05.23.18

Sport & Performance

1)high hang clean + front squat + jerk  work to a challenging weight in 12 min.

2)EMOM for 8 min. 1 clean & jerk 60% 1RM

for time:

-50 cal. bike

-35 burpee box jump overs “24m “20f

-20 power clean #135m #95f

Fitness

1)high hang power clean + front squat work to a challenging weight in 12 min.

2)push press 5-5-5-5 work to a heavy 5 in 10 min.

for time:

-50 alternating hand dumbbell power snatch (you pick the weight)

-35 goblet squat (you pick the weight)

-20 shoulder to overhead anyway #95 #65f

post times to comments

FSCN2047

Knowledge in the foreground, results in the background.

05.22.18

Sport & Performance

1.high hang snatch + overhead squat work to challenging in 12 min.

2.EMOM for 8 min. 1 snatch @ 60% 1RM

21-15-9 reps for time of:

-deadlift #225m #155f

-wall ball #20m #14f

-hand release pushups

Fitness

1.coach led snatch review 5 min.

2.high hang power snatch work to challenging in 7 min.

3.overhead squat practice 10 min.

27-21-15-9 reps for time of:

-kettlebell swings #53m #35f

-hand release pushups

post times to comments

RSCN1975