Hero WOD: Mon 05.28.2017 “Murph”
TWO CLASSES TODAY: 7a and 9a
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
WOD: Sun 05.28.2017 CLOSED
Enjoy your weekend!
Monday: 7a and 9a classes ONLY
Movement Challenge: 1 hour hike/walk/bike/run/swim/row (no intensity)
WOD: Sat 05.27.2017 “Big Clean Complex”
Today: Normal Class Schedule 7a, 8a and 9a
Tomorrow: Closed
Big Clean Complex
6 Rounds (not for time):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk
*Must increase weight each round
WOD: Fri 05.26.2017 “Paranoid”
Weekend Schedule Changes...
“Paranoid”
20 Burpees
20 Hang Squat Snatches (135/95)
20 Bar Muscle Ups
20 Hang Squat Snatches (135/95)
20 Burpees
WOD: Thu 05.25.2017 “Low Life”
“Low Life”
3 Rounds:
20/15 Calorie Row
200 Meter Sandbag Run (60/40)
Rest 3 Minutes
3 Rounds:
50 Double Unders
200 Meter Medball Run (20/14)
WOD: Wed 05.24.2017 “Broccoli”
Memorial Day Weekend Schedule...
"Broccoli"
In Teams of 3
3 Mile Bike
Then
100 Toes to Bar
100 Walking Lunges (45/35)
100 Deadlifts (185/135)
Hero WOD: Tue 05.23.2017 “Nate”
Memorial Day Weekend Schedule...
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)