Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 push jerks (135/95) Scale weight as needed Cooldown:Roll and Stretch

Warmup: ROM, dynamic stretches, 400m easy pace run, 15 ring rows, 25 sit ups WOD: 5 RFT: 200 m run 15 Pullups 20 GHD sit ups Cooldown: 5 x Updog/downdog flow; roll and stretch shoulders and back

Warmup: ROM, dynamic stretches, 25 burpees, 25 wall balls (20/14#) 5 Rounds of 10 Squats 10 sit-ups 10 push-ups 10 pull-ups 10 push-ups 10 sit-ups 10 squats Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 1 min jump rope (practice and/or do double unders), Max hand stand hold WOD: 50 box jumps, 24-inch box 25 push press (95/65#) 40 box jumps, 24-inch box 20 push press (95/65#) 30 box jumps, 24-inch box 15 push press (95/65#) 20 box jumps, 24-inch box 10 push more »

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 5 Halting Snatch Deadlift + Snatch Pull Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 50m Sprint 50m walking lunges Cooldown:  100 situps.  Roll out legs

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 »