Wednesday, May 27, 2015

Wednesday's WOD

A) Front Squat 
1x5 @ 1/3 max
2x5 @ 1/2 max
3x5 @ 2/3 max
B) AMRAP 14
5 Squat Cleans (135/95)
10 Ring Dips
100m Run

Tuesday, May 26, 2015

Tuesday's WOD -- Annie


A) Clean & Jerk 7x1
B) "Annie"
50-40-30-20-10
Double Unders
Sit-ups

Monday, May 25, 2015

Memorial Day -- "Murph"

"Murph"
Michael Murphy
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.

Friday, May 22, 2015

Friday's WOD -- Jackie

A) "Jackie"
For Time
Row 1K
50 Thrusters (45/35)
30 Pull-ups
B) 50 GHD Sit-ups
C) Stretch 10 min

Thursday, May 21, 2015

Thursday's WOD -- Hunt's Birthday

A) As a class, perform 57 Burpees
B) Run 5K
*Run to the San Juan Creek trail, turn left & run under the freeway. At end of trail, continue on street to stop sign (1 mi mark) then turn right onto Calle Arroyo. Continue to next stop sign then turn right at La Novia. Stay on sidewalk until it ends at the bridge. Turn around and return via the same route.
C) 50 Pull-ups

Wednesday, May 20, 2015

Wednesday's WOD

A) Deadlift 5-5-3-3-1-1-1
B) 5 RFT
10 Deadlifts (155/105)
5 Shoulder to Overhead (155/105)
10 Over the Bar Burpees
C) Med Ball Complex