Monday 5-31-21
Memorial Day hours, 7-12
“Murph”
1 min run
100 pullups
200 pushups
300 squats
1 mile run
20/14 lb vest
please be on time for your heat, we will start each heat on the hour, come a little early to warmup
Sunday 5-30-21
Rest day, gym will be closed today.
Saturday 5-29-21
Open gym 10:00-11:00am
Friday 5-28-21
***Saturday at 10:00Am, will be open gym
*** Sunday we will be closed, rest up for Monday
Warmup
400m run
3 rounds
10 jumping jacks
10 mountain climbers
10 burpees
2 min rest
wod
cleans
3-3-3-3-3
Thursday 5-27-21
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
for time,
1000m run
30 hspu
1000m row
Wednesday 5-26-21
Warmup
50 double unders
3 rounds
10 SDLHP 45/35 (barbell)
10 hang cleans 45/35
10 deadlifts 45/35
2 min rest
wod
deadlifts
5-5-5-3-3-3-3-3
Tuesday 5-25-21
Warmup
400m run
3 rounds
10 alt db snatch 35/25
10 alt db ohs 35/25
10 db front squats 35/25
2 min rest
wod
15 min AMRAP
15 pullups
30 sec static ring hold
*static hold at the top position of a ring dip.
Monday 5-24-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 power snatches 45/35
2 min rest
wod
7 rounds
35 double unders
1 snatch
- One attempt per rounds
- score is time and total lbs lifted
Sunday 5-23-21
Open gym 2-3
Saturday 5-22-21
Buy in
1 mile run
then,
In teams of two,
20 min AMRAP
5 pullups
5 ring dips
15 squats
- One person works at a time
- try moving quickly, attempting unbroken sets, resting only while your partner works