Friday 5/26/17

By | WODs | No Comments

Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
3RM Back Squat
*Throw on the belt, knee sleeves, lifters, eye black, whatever-the-hell you want. We spent the cycle working without those accessories, and now you can use them again!

WOD
AMRAP 10
6 Deadlift – L: 185/125; S: 245/165
12 Cal Row/Bike or Run 100m
18 Wallballs
*Deadlifts should be unbroken, and see if you can shoot for unbroken Wallballs, too! So, where’s the recovery? Ummm… nowhere?

Daily Reading
1. Try This Trick on the Concept 2 Rowing Machine to Find Better Connection
2. Loneliness Is Deadly
3. 5 Common Stretching Pitfalls
4. How tight lats and kipping may cause shoulder pain

Recent WODs

The Weekend WOD

| WODs | No Comments

Memorial Day Weekend Hours! Saturday – normal classes Sunday – all classes cancelled Monday – one class only at 9:30a – MURPH! Saturday *Retest Lottery WOD #1* Teams of 2…

Friday 5/26/17

| WODs | No Comments

Memorial Day Weekend Hours! Saturday – normal classes Sunday – all classes cancelled Monday – one class only at 9:30a – MURPH! Strength Cycle: Post-Open Cycle – Retest Week! Strength/Skill…

Thursday 5/25/17

| WODs | No Comments

Memorial Day Weekend Hours! Saturday – normal classes Sunday – all classes cancelled Monday – one class only at 9:30a – MURPH! Strength Cycle: Post-Open Cycle – Retest Week! Strength/Skill…

Wednesday 5/24/17

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Retest Week! Strength/Skill In 18min: 1RM Split Jerk WOD 21, 18, 15, 12, 9, 6, 3 Push Jerk – L: 75/55; S: 115/75 Cals on…

Tuesday 5/23/17

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Retest Week! Strength/Skill In 18min: Find your 1RM Snatch *Life = Power; Sport = Squat. If you max out early, then keep hitting some singles….

Monday 5/22/17

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Retest Week! Strength/Skill In 18min: Find your 5RM Touch and Go Deadlift *Feel free to bring back the bounce and noise, now. You’ve spent the…

The Weekend WOD

| WODs | No Comments

Saturday *Lottery WOD #9* Run 800m (together) or Row 2000/1600m or Bike 4000/3200m 60 Front Rack Lunges – 95/65 (S: 30 OHS – 155/105) 90 Box Step Overs (S: Jump…

Friday 5/19/17

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 7 Strength/Skill E3M15M 4 Back Squat @ 75-87.5% *Heavier than last week. No oly’s, belt, or sleeves. + 6-10 DB Hammer Curls – It’s…