Your workout of the day!
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
Chipper with a partner – trade reps
200/160 Row cals (180 MF)
150 KBS (53/35)
100 TTB / Knee Raises
50 Handstand Push-Ups / Box / Piked
Time Cap: 30 minutes
– on the row, trade every 20/16 cals
– KBS trade every 15 reps
– TTB trade every 10 reps
– HSPU every 5 reps
New Evening Schedule begins: June 5th, Monday
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
4 Sets of superset:
A) Max Strict Toes To Bar
B) 6-8 Empty BB Strict Press
Rest 1:00
– Use TTB to a bit of primer for jerk.
6 sets for max load lifted:
Every 2 minutes (1min on : 1min off)
On 60 sec running clock to complete:
10 bar facing burpees
1 power clean and jerk
–rest 1 min–repeat–
– Athletes need to move fast to complete the burpees and and single clean and jerk in one minute.
– Athletes can increase weight each round.
New Evening Schedule begins: June 5th, Monday
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
EMOM x 20 min – 4 Rounds
(:30s Work / :30 Rest)
1) Ring muscle ups or Ring Pull-ups / Ring Dip
2) Single DB box step ups (50/35)
3) Wall walks
4) KBS – American
5) DB snatches(50/35)
– Athletes only work for :30 each round with :30s built in rest. Max reps each :30.
– Athletes can alternate between Ring pull-ups and ring dips if they so choose or just pick one for the entirety of the workout.
– Score is total reps all movements
New Evening Schedule begins: June 5th, Monday
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
– This is a back off week on our deadlift cycle focused more on GOOD REPS.
– Base percentages of 1 RM in wodify.
– Reset each Deadlift at the bottom to ensure good positions.
3 Rounds
24/20c Row
20 CC / 20 DU / 40 Singles
15 Box Jumps
–Rest 1:00–
s: 135/95
x: 185/125
+: 225/150
cap 12
– Aim for each set to be unbroken and at a slightly faster pace knowing there is a rest after each set.
New Evening Schedule begins: June 5th, Monday
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
Find a heavy turkish Get-up double in 8min.
50-40-30-20-10
Row Cals
Sit-ups
Double-Unders
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
π MURPH
On Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
Β
π NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
Β
π New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD
In 18 mins
21-15-9 (95/65)
Thrusters
Later Burpee over Bar
Ab-Mat Sit-ups
s: 75/55
x: 95/65
In remaining time: Find 1 RM
1 Power Clean + 1 Hang Squat Clean
– Athletes joining for Murph should contemplate staying a little lighter and getting a good sweat in the first portion.
π FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link
π MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
Β
π NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
Β
π New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD
– Athletes should look to find a heavy but doable weight they complete the complex with sets across at the same weight.
– If athletes should aim to catch the weight to a depth that is comfortable looking to squat snatch.
2 Rounds: (2 min on / 2 min off)
15/12 Row cals
10 Box Jump Overs
5 Power Snatches
— rest & repeat —
s: 95/65
x: 135/95
+:155/105
Score is slowestround.
– With only 2 rounds Athletes should look to push the pace and try to best their first round score.
π FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link
π MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
Β
π NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
Β
π New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD
15 DBL DB Hang Clean And Jerks
30 Burpees
1 Mile Run
30 Burpees
15 Devils Press
Cap 25
x: 35/20s
+: 50/35s
Staying a tad lighter today to keep athletes moving, however if athletes want to push a little they can go RX +.
π FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link
π MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
Β
π NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
Β
π New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD
– Hand Release Deadlifts means athletes need to reset each rep. (Not touch and go reps)
– Focus on bracing for each rep.
+ means athletes should perform max reps on the final set.
– No measure athletes should build over the sets and reps to a challenging last set of 5-7.
Every :30s by 5 Rounds
1) Row cals.
2) Rest
3) Burpee Box Jump
4) Rest
—Repeat until 5 rounds is complete—
Score is Max Cals + Max Burpee Box Jumps.
– With :30s built-in rest for each movement, athletes should look to push the pace and hold on for the metcon.
