WEDNESDAY 5/27/15

Partner Wod
25 min Amrap
400 M Run (Both)
10 Deadlifts 225/155 Each – Partner Hangs from Bar
4 Rope Climbs – 2 each
***if no partner – 10 Deadlifts and then 20 sec bar hold & 2 climbs

“Memorial Day Murph”

“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.

FRIDAY 5/22/15

No Classes Today at 4pm,5pm, and 6pm.

Saturday 5/23
No Class at 8:30am

Kyle will have the gymnastics class at 4pm.

WOD
10 min Max Effort Triple Unders            

5min Rest                                                            

and then….                                                    

12min EMOM                                                

100m Sprints

THURSDAY 5/21/15

Due to a competition and a couple of trainers out of town I will have to cancel some classes.

Friday 5/22
Classes only at 5am,6am,7am,8am, and 3pm.
No Classes at 4pm,5pm, and 6pm.

Saturday 5/23
No Class at 8:30am

Kyle will have the gymnastics class at 4pm.

WOD

15-12-9 reps for time of:
Thrusters 95/65
Pull-ups

Rest 5 minutes

12-9-6 reps for time of:
Thrusters 95/65
Pull-ups

Rest 5 minutes

9-6-3 reps for time of:
Thrusters 95/65
Pull-ups

WEDNESDAY 5/20/15

Due to a competition and a couple of trainers out of town I will have to cancel some classes.

Friday 5/22
Classes only at 5am,6am,7am,8am, and 3pm.
No Classes at 4pm,5pm, and 6pm.

Saturday 5/23
No Class at 8:30am

Kyle will have the gymnastics class at 4pm.

For time of:
20 kettlebell swings 70/53
20 HSPU
Run 400 meters                                                    
15 kettlebell swings 70/53
15 HSPU
Run 400 meters                                                  
10 kettlebell swings 70/53
10 HSPU
Run 400 meters                                                    
5 kettlebell swings 70/53
5 HSPU
Run 400 meters

MONDAY 5/18/15

Strength:

Find 1RM C&J

WOD:
                                                
With a continuously running clock do:
1min – 1 Burpee and 1 Pullup                                  
2min – 2 Burpees and 2 Pullups                                  
3min – 3 Burpees and 3 Pullups                            
etc….. Until Failure

SATURDAY TEAM WOD 5/16/15

25min AMRAP
Teams of 2
Partner A  rows 500 meters
Partner B holds Deadlift 185/135
Then Partner B rows and Partner A holds Deadlift
Do the same for the following movements…..
40 Squats
30 Situps
20 pushups
10 Pullups

*Only allowed to work when partner is holding deadlift.