Category: Competition

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Farmers Walk: 8 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible. Use Farmers Handles. 2) Football Bar Bench Press: 5 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. You choose the grip. 3) 21 minute EMOTM: 1 – Handstand Walk Obstacles 2 – 3/side Single Arm Dumbbell Push Press 3 – 30 second Ring Dip Support Scale as needed. Pick efforts/output that you can maintain for all 7 cycles. 4) 4 rounds @ Steady Tempo: 500m Row 250m Ski 100m Sled Drag @ Bodyweight Scale as needed. Move smooth and steady. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. Build as heavy as deemed fit. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. Build as heavy as deemed fit. 4) 3 sets of: 30 Overhead Squats 115/75 30 Chest-to-bar Pull-ups 30 Box Jump Overs 30/24 Rest 5 minutes between sets. Keep track of time to complete each set. 5) Hand-Over-Hand Sled Pull: 6 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible while…

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Run: 5 x 1 mile Rest 4 minutes between intervals. Fast, but maintainable paces. 2) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 3) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30…

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Every 1:30 x 9 sets: 10 T+G Power Clean 165/115 9 T+G Power Clean 175/125 8 T+G Power Clean 185/135 7 T+G Power Clean 195/140 6 T+G Power Clean 205/145 5 T+G Power Clean 215/150 4 T+G Power Clean 225/155 3 T+G Power Clean 235/160 2 T+G Power Clean 245/165 *Then 7 minutes to Establish a 1RM Power Clean Scale as needed. All sets should be perform unbroken. 2) AQAP: 24 Thrusters 155/105 24 Strict Handstand Push-ups 12 Squat Snatch 155/105 12 Rope Climbs 15ft Scale as needed. 3) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 10 Muscle-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) AQAP: 10,000m C2 Bike 400m Sled Drag @ Bodyweight 5,000m C2 Bike 200m Sled Drag @ Bodyweight Have fun, grind it out. 2) Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Keep lifts clean and snappy. 3) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + 2 Push Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat Continue to build loading from Complex 1. Build as heavy as deemed fit. 5) AQAP: 100 Burpee Box Jump Overs 24/20 Performed as Box Facing. Must jump up and jump back with both…