Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on shoulders.

Murph recovery day. Class will start at 10am and we will do yoga.

Remember to sign up for the Hydrostatic Body Fat test, also we’re doing “Murph” tomorrow at 10am! Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 400m run WOD:  4 rounds 50 Double Unders 500m Row Cooldown: Pick an ab circuit from the board, roll out and stretch

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat (box) Warm up- 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes 10 Min AMRAP 10 Burpees 5 Thrusters more »

Happy Memorial Day! Here’s a good warmup for our “Murph” that we will do next Saturday, May 30Th Warmup: ROM drills, Max strict pullups (or 20 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 more »

Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 500m row WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 Toes To Bar (modify on the floor, bring feet overhead and touch toes to floor) 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 more »

Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 500m row WOD:  4 rounds 50 Double Unders 500m Row Cooldown: Pick an ab circuit from the board, roll out and stretch

Warmup:  ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side

Warmup: ROM, 800m run, 20 slam balls Strength: Strict Press Warmup 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 3 Rounds for time 50 situps 50 back extensions 50 squats Cooldown: partner stretch, roll out

Warmup: ROM drills Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch