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“Murph” – Monday 5.25

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Happy Memorial Day!

“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
*Partition the Pull-Ups, Push-Ups, and Air Squats as needed*

Level 2:
Happy Memorial Day!
“Murph”
For Time:
Run 1 Mile
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 1 Mile
*Partition the Pull-Ups, Push-Ups, and Air Squats as needed*
*No vest”

Level 1:
Happy Memorial Day!
“Murph”
For Time:
Run 800m
50 Jumping Pull-Ups
50 Push-Ups
50 Air Squats
Run 800m

*Substitutos for Pull-ups:
DB or KB bent over rows
Renegade rows
Ring Rows
Upright Rows
Banded Bent Over Rows
Banded Pull-Aparts
Banded Front Raises
KB swings
Russian Swings

“Ivory Tickle” – Saturday 5-23

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RX:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating DB Snatch (50/35#)

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift (50/35#)
20 Candle Sticks

Level 2:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating DB Snatch (35/25#)

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift (35/25#)
20 Candle Sticks

Level 1:
On a 18:00 Clock:
From 0:00 – 3:00:
20 Burpees

From 3:00 – 9:00:
3 Rounds:
10 Crab Touches
20 Alternating DB Snatch (25/15#)

From 9:00 – 12:00:
20 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift (25/15#)
10 Candle Sticks

Home WOD

RX:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating Odd Object Snatch

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Odd Object Deadlift
20 Candle Sticks

Level 2:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees

From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating Odd Object Snatch

From 9:00 – 12:00:
40 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Odd Object Deadlift
20 Candle Sticks

Level 1:
On a 18:00 Clock:
From 0:00 – 3:00:
20 Burpees

From 3:00 – 9:00:
3 Rounds:
10 Crab Touches
20 Alternating Odd Object Snatch

From 9:00 – 12:00:
20 Burpees

From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Odd Object Deadlift
10 Candle Sticks

“Krypton” – Thursday 5/21

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*Watch the 8am demo for how this workout works!

Warm Up:
AMRAP 6:
3 Kick-to-Handstand (attempts)
6 Close Grip Push-ups
18 Double Unders (24 Single Unders) /Jumping jacks

WOD
Accumulate 4:00 hanging from a bar.*
*Every time you break complete 10 Strict Handstand Push-up.

then…

Accumulate 4:00 of a Straight Arm Side Plank.
Every time you break complete 10 DB Bench Press (50/35#).

*Starts with 10 strict handstand push-ups before bar hang.
**Starts with 10 DB bench press before side plank.

AT HOME VERSION

Accumulate 4:00 of a Hollow Hold
Every time you break complete 10 Push-ups

then..

Accumulate 4:00 of a Strait Arm Side Plank
Every time you break complete 12 Reps of odd object Bent Over Row

*start with 20 Pushups before the first 4:00 starts, and start with 30 Bent Over Rows before the next 4:00

“Driving in Circles” – Wednesday 5/20

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Warm Up:
AMRAP 5:
10 Alternating Hamstring Scoop Stretch
10 Elbow to Instep
5 Odd Object Deadlifts
5 Slow Wall Squats
5 GoodMorning Squats

WOD
AMRAP 10:
10 Alt. DB Snatches (50/35#)
10 Double DB Hang Squat Clean

AT HOME WOD

AMRAP 12
10 ALT. odd object Snatches
10 ALT odd object Hang squat cleans

CARDIO FINISHER:

AMRAP 10
5 Burpees
10 Squat Jumps
10 Jumping Lunges

“Quicks” – Tuesday 5-19

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RX:
5 Rounds:
On a 3:00 Clock:
500/400m Row
50 Double Unders

10 Rounds:
On a 1:00 Clock:
150/100m Row

Level 2:
5 Rounds:
On a 3:00 Clock:
500/400m Row
30 Double Unders

10 Rounds:
On a 1:00 Clock:
150/100m Row

Level 1:
5 Rounds:
On a 3:00 Clock:
400/300m Row
40 Single Unders

10 Rounds:
On a 1:00 Clock:
150/100m Row

Home WOD

RX:
5 Rounds:
On a 3:00 Clock:
400m Run
50 Double Unders

10 Rounds:
On a 1:00 Clock:
100m Sprint

Level 2:
5 Rounds:
On a 3:00 Clock:
400m Run
30 Double Unders

10 Rounds:
On a 1:00 Clock:
100m Sprint

Level 1:
5 Rounds:
On a 3:00 Clock:
300m Run
40 Single Unders

10 Rounds:
On a 1:00 Clock:
100m Sprint

“Jacked” – Monday 5/18

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Warm Up:
AMRAP 7
10 Arm Circles /Front to back
20 Shoulder Taps in Plank Position
10 Push-ups (from toes or knees)
6 Scorpion Stretch

WOD
Strict Press
7 Sets x 1 Rep

Push Press
7 Sets x 1 Rep

Push Jerk
7 Sets x 1 Rep

AT HOME WOD

EMOM 24
1) Floor Press / Single Arm *odd object 12 each side
2) Back Pack Squats / 20 Reps
3) Strict Press / Single Arm *odd object 12 each side
4) Backward Lunges / *hold odd object
5) Push Jerk / Single Arm *odd object 12 each side
6) Bulgarian Split Squats

“Fungi”

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Demo tomorrow at 8am for Movements!

Warm Up:
2 Rounds
-20 Lateral Jumps
-20 Mountain Climbers
-20 Jumping Jacks
-20 Squat Jumps
-20 Broad Jumps

WOD
EMOM 20:
1) :30 Deadlift (bodyweight)
2) :60 Double Unders
3) :30 Feet Elevated Ring Row
4) :30 Handstand Push-up

AT HOME WOD
EMOM 20:
1 :45 *odd object Single Arm DL
2. :45 Mountain Climbers
3. :45 Chair Dips
4. :45 Piked Push-UPs

“Fat Boi” – Saturday 5/16

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Warm Up:
3x Through:
10 KB Swing or odd object
10 Unweighted OH Lunges
10 Scap Push-ups
10 Scap Pull-ups on Rings

STREEEEEETCH

WOD // AT HOME WOD

For Time:
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Level 2:
80 Air Squats
80 Sit-ups
60 Push-ups
60 Pull-ups
60 Push-ups
80 Sit-ups
80 Air Squats

Level 1:
For Time:
60 Air Squats
60 Sit-ups
30 Push-ups
60 Jumping Pull-ups
30 Push-ups
60 Sit-ups
60 Air Squats