Archive for May, 2016

“The Stinger”

Tuesday, May 31st, 2016

Murph_05_31_16

Warm-up:

3 rounds

15x Broad jumps

10x Jumping lunges

20x Push-ups

Mobility

 

Strength:

1RM 

Front Squat

 

WOD:

“The Stinger”

Record time for each run

Run 1600m

Rest 4 minutes

Run 1200m

Rest 3 minutes

Run 800m

Rest 2 minutes

Run 400m

Rest 1 minutes

Run 200m

 

Post times to comments.

 

Skill of the week:

Snatch

Thank You!

Monday, May 30th, 2016

US-Memorial-Day-2014-Quotes-with-meanings

“The Murph”

Monday, May 30th, 2016

wod-576x700-v4

Memorial Day Schedule

Sunday, May 29th, 2016

There will be two heats tomorrow, 9:00 am and 11:00 am. There will be a social to follow. All regular classes will be canceled for the day. Regular scheduled classes will resume on Tuesday.

The Murph Challenge

Sunday, May 29th, 2016

Murph_16

 

Join us tomorrow, Memorial Day, 5/30/16, for “The Murph Challenge.” In honor of fallen Navy Seal Michael Murphy. Heats will begin at 9:00 am. There will be a social to follow. To register and make a donation, please go to themurphchallenge.com. The link is on our website! Sign-up is on the board in the box! See you there! Friends and family are welcome.

Sunday’s Program

Sunday, May 29th, 2016

Class_05_29_16

Warm-up:

Coaches choice

 

Strength/Skill:

3RM 

Hang squat clean

 

WOD:

3 RFT

400m Row

15x KB swings (55 / 70)

Rest 3 minutes

21-15-9 reps

Chest to bar pull-ups 

Front squats (135 / 95)

 

Post time to comments.

 

Skill of the week:

Cleans

The Murph Challenge

Saturday, May 28th, 2016

wod-576x700-v4

 

Join us on Memorial Day, 5/30/16, for “The Murph Challenge.” In honor of fallen Navy Seal Michael Murphy. Heats will begin at 9:00 am. There will be a social to follow. To register and make a donation, please go to themurphchallenge.com. The link is on our website! Sign-up is on the board in the box! See you there! Friends and family are welcome.

“Filthy Fifty”

Saturday, May 28th, 2016

CFM_Rope_05_28_16

Warm-up:

Coaches choice

 

WOD:

“Filthy Fifty”

Compare to Sunday, September 6th, 2015

50x Box jumps (20” / 14”)

50x Jumping pull-ups

50x KB Swings (35 / 25)

50x Walking lunges

50x Knees to elbows

50x Push press (45 / 35)

50x Good mornings (45 / 35)

50x Wall ball (20 / 14)

50x Burpees

50x Double unders

 

Post time to comments.

 

Skill of the week:

Cleans

“DT”

Friday, May 27th, 2016

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Warm-up:

Coaches choice

 

Work capacity:

Odd: 30 second med ball cleans 

Even: 30 second strict T2B or rings

 

Skill:

Hang power cleans

 

WOD:

“DT”

5 rounds:

12x Deadlifts (155 / 105)

9x Hanging power-cleans (155 / 105)

6x Push-jerks (155 / 105)

 

Post time to comments.

 

Skill of the week:

Cleans

Thursday’s Program

Thursday, May 26th, 2016

Ryan1_05_26_16

Ryan2_05_26_16

Ryan3_05_26_16

 

Warm-up:

Coaches choice

 

Strength:

Bench press

10-10-10 reps

40-50-60%

 

Skill:

Double KB review 

Rope climb review

 

WOD:

3 rounds of…

1 minute each station

1 minute rest between

Total reps = score

Rope climbs

Double KB thrusters (25 / 35)

Jumping lunges 

Mountain climbers (L / R = 1)

Box jumps (24” / 20”)

 

Post reps to comments.

 

Skill of the week:

Cleans