Thursday, May 31, 2012

Warm up: Jump rope warm up
Burgner warm up

Strength: 3 rds 5 reps squats on the 2 min

Wod: 1 min power snatch (135/95)
1 min rest
1 min power snatch
1 min rest
1 min double unders
1 min rest
1 min double unders
1 min rest
30 sec muscle ups
30 sec HSPU
1 min rest
30 sec muscle ups
30 sec HSPU
your score is your total reps

Cash out: mobility

Wednesday, May 30, 2012

Warm up: Dodge ball

Wod: Move Heavy things, Long distances, Quickly!

Cash out: Rings

Tuesday, May 29, 2012

Warm up:3 rds.
               10 partner wall balls
               10 pull overs
               10 pass arounds

Strength: 5 rds 3 reps press on the 2 min

Wod: 7 rds
         1 min work 30 sec rest
         3 Power cleans  (185/125)
         AMRAP Box jumps with the remainder of the min

Cash out:Mobility

Murph in the Morning

Memorial Day, Monday, May 28th, 2012

We are combining the two morning classes into a single 7am class,

and we are combining the two evening classes into a single 6pm class.

In observance of Memorial Day, the WOD is Murph.

No class size limits, just show up, go hard and remember why our workout is easy.