Week 2 15 deg IBP: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
no time component: Rope Climb, Battling Rope, FW, Prowler PULLS
WOD May 30, 2019
Week 2 P/P: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
4 RFT: 200m C2, 15 Alt Pistols, 10 Ring Dips, 5 BMU
*sub 10 C2BPU/10 Dips for no BMU (alt rd to rd)
PSA: May 29, 2019
Grad Week is next week & as a result some of our sessions will be impacted.
Thu 6/6 & Fri 6/7 the 4:30 class will need to join 6a, 7a, 5:30p, 6:30p. Thank You!
WOD: May 28, 2019
P/S + HPS + H/S + Sn (achieve heaviest possible complex)
4 RFT: 9 D/L (BB), 6 Cluster (DB), 300m C2
PSA: May 27, 2019
Veterans Day is distinct from Memorial Day, a U.S. public holiday in May. Veterans Day celebrates the service of all U.S. military veterans, while Memorial Day honors those who died while in military service.
Thank you for your courage in fighting for our people and our values. To all my brothers and sisters, thank you for your service. Thank you for your service to defend our nation and freedom! May God bless and protect all our active military and veterans!
PSA: May 26, 2019
To those who courageously gave their lives and those who bravely fight today, Thank you! We will be closed on Monday May 27, 2019 in observance of Memorial Day! We will return to normal studio hours on Tuesday May 28, 2019.
Tue = Sn Complex
Thu = P/P
Fri = 15 deg IBP
Sat = Tempo/Pause F/S
WOD: May 25, 2019
9am w/ Jill (remember class size & attitude) beer? food? libations?
Saturday “Murph” options:
1. As written 1 round for time: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run
2. 4 rounds of: 800m run, 5 rounds of: 5 pull- ups, 10 push-ups, 15 air squats
3. 1 mile run, 20 rounds of: 5 pull-ups, 10 push-ups, 15 air squats, 1 mile run
**Options 1-3 include all reps and both mile runs**
4. Partner Murph 1 mile run together, 100 pull-ups, 200 push-ups, 300 squats, switch every X (to be determined by pair), 1 mile run together
5. ½ Murph (solo): 800m, 50 pull-ups, 100 push-ups, 150 squats, 800m run
6. AMRAP Murph - 20 min of: 10 pull-ups, 20 push-ups, 30 squats, 400m run
WOD: May 24, 2019
Week 1 15 deg IBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Tabata w/ 1:00 between Tabata’s (complete one prior to moving on)
(A) C2 (B) DB/KB RDL (C) Ab Mat Crunch (D) Gorilla Row
WOD: May 23, 2019
Week 1 P/P: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
3 RFT: 10 D/L, 20 OHS, 30 DU, 400m Run
PSA: May 22, 2019
To those who courageously gave their lives and those who bravely fight today, Thank you! We will be closed on Monday May 27, 2019 in observance of Memorial Day! We will return to normal studio hours on Tuesday May 28, 2019.
Saturday “Murph” options w/ Coach Jill
1. As written 1 round for time: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run
2. 4 rounds of: 800m run, 5 rounds of: 5 pull- ups, 10 push-ups, 15 air squats
3. 1 mile run, 20 rounds of: 5 pull-ups, 10 push-ups, 15 air squats, 1 mile run
**Options 1-3 include all reps and both mile runs**
4. Partner Murph 1 mile run together, 100 pull-ups, 200 push-ups, 300 squats, switch every X (to be determined by pair), 1 mile run together
5. ½ Murph (solo): 800m, 50 pull-ups, 100 push-ups, 150 squats, 800m run
6. AMRAP Murph - 20 min of: 10 pull-ups, 20 push-ups, 30 squats, 400m run
WOD: May 21, 2019
P/S + HPS + H/S + Sn (achieve heaviest possible complex)
EMOM/5 w/ 1:00 between EMOM’s (A-B-C are the EMOM’s)
(A) 15 WB (B) 12/9 cal C2 (C) 15 MB Bridge
WOD: May 20, 2019
3RM Tempo/Pause F/S (:05 Down, :02 Hold, shoot it up)
AMRAP/12: 12 cal C2, 9 BB Burpee, 6 HPS, 3 BMU
*sub 6 C2BPU/6 Dips for no BMU. Alternate round to round
PSA: May 19, 2019
Please be on the look out for an important email coming out tonight.
We need to gauge interest in Memorial Day WOD (5/27). If we are open we will run one class, more than likely at 9am. Stay tuned :-)
WOD: May 18, 2019
Sat 9a w/ Coach Jen