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Tuesday 5.30.17

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Fitness Conditioning
3RFT:
10 Power Cleans
10 Front Squats
10 Jerks
50 DU

Sport Conditioning
3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU

Snatch (Mid-Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
75%/3

Monday 5.29.17

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We will have one big class today at 9:30am!  Followed by a Pot Luck style cookout after the workout!  All other classes will be cancelled, enjoy your Memorial Day!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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 pound vest or body armor, wear it.

**There will be scaled options for everyone!

Sunday 5.28.17

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ACC 9-10am

Open Gym 10-12

Saturday 5.27.17

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Teams of 4-5:
5:00 at each station:
Prowler Push
Sled Pull
Ski Erg
Tire Flip
Yoke Carry/Farmers Walk

Friday 5.26.17

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Snatch
65%/4
70%/4
75%/4
80%/3
85%/3

Conditioning
3RFT:
400m Run
21 Burpees

Thursday 5.25.17

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Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

Conditioning

2017 Brawl WOD 2

With a Partner complete

“Grace” 30 Clean and Jerks

“Fran” 21-15-9  Thrusters and Pullups

“Isabel”  30 Snatches

10 minute Time cap today 🙂

Wednesday 5.24.17

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Clean (Mid-thigh, off Blocks or from Hang)
60%/4
65%/4
(70%/4)3

Fitness Conditioning
AMRAP 13:
55/40 Calorie Row
55 Thrusters
55 Jumping Pull-ups or Ring Rows
55 DB Push Press

Sport Conditioning
AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

 

Tuesday 5.23.17

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Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

Fitness Conditioning
AMRAP 3:
12/9 Cal Row
12 Power Snatch
Rest 3:00
AMRAP 3:
12/9 Cal Row
8 Power Snatch
Rest 3:00
AMRAP 3:
12/9 Cal Row
4 Power Snatch

Conditioning
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

 

Optional Midline Conditioning
3 Rounds, NOT for time
20 GHDSU
10 Deadlifts (225/155#)

Monday 5.22.17

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Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
70%/4

 

Fitness Conditioning
3 Rounds:
9 Power Cleans
15 Push-ups
21 Squats
200 Meter Run

Sport Conditioning
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

Sunday 5.21.17

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ACC – 9am-10am

Open Gym 10-12pm