WOD: 06/02/19

“Burdened”

35 min AMRAP:

Partner 1: 400m Sandbag run

Partner 2: max reps of wall balls and KB swings

*split up wall ball and KB swing reps however you’d like

WOD: 06/01/19

“The Kraken”

Teams of 2-3

15 minute AMRAP of:
100 cal row
100 toes to bar

Directly into,

15 minute AMRAP of:
100 DB snatches
100 burpees over the DB

Directly into,

5 minute AMRAP of:
Max distance Run as a group

WOD: 05/31/19

For Technique:
5x3 Snatch Balance

For Weight:
5x5 Overhead Squat

For Time:
250m row
15 power snatches (115/75)
250m row
12 power snatches (115/75)
250m row
9 power snatches (115/75)
250m row

The first movement in today’s strength component, the Snatch Balance, is for Technique, not for Weight!

We want you to work on your ability to get under a bar in an overhead squat position dynamically. This will help all of us to improve our Snatches!

Check out this video and focus on your movement when you get after these in class today!

WOD: 05/30/19

“Sevens in Heaven”

7min AMRAP:
200m run
50 double unders

*Rest

7min AMRAP:
200m run
14 Push Press (95/65)

Since 2007, the CrossFit Games have served as the world’s definitive test of fitness. The fittest performs best among all other athletes across several intense and varied physical challenges over multiple days and is crowned the Fittest on Earth.

This year, 30-year-old Hunter McIntyre, an accomplished six-time Obstacle Course Racing World Champion, four-time Obstacle Course Racing National Champion, three-year Steve Austin’s Broken Skull Ranch Champion, and two-time Tough Mudder X Champion, has been granted a wildcard invitation to the CrossFit Games and will have a chance to measure his accomplishments against a deep field of proven athletes

Read the Full article and watch the interview/debate on https://games.crossfit.com/article/crossfit-games-invitation-extended-hunter-mcintyre/games

Thoughts??

WOD: 05/29/19

“Tabata That”

Wall Sit
Rest 1 minute
Walking lunges
Rest 1 minute
Plank
Rest 1 minute
Wall Walks
Rest 1 minute
Burpees

WOD: 05/28/19

“Dragonheart”

4 rounds each for time:
21 cal row
15 weighted sit ups, 25/15-lb. DB
9 deadlifts (225/155)

*rest 2-3+ minutes between rounds.

70 people showed up and completed Murph, WOW!

Only Class today is Murph at 10am!

WOD: 05/27/19

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Scale as needed.

Partner up as needed.

Let’s honor those who paid the ultimate price for our great Nation!

WOD: 05/26/19

The Day Before

40 minute EMOTM of:

1: Row 15/12 Calories

2: 15 Dumbbell Snatches, 50/35-lbs.

3: 15 Sit-ups

4: Rest

WOD: 05/25/19

“Switch Board”

In Teams of 3
For time:
Row 4,000 meters
*Switch athlete every 20 Pulls.
200 Wall-balls, 20/14-lbs.
*Switch athlete every 10 Wall-balls.
100 Burpees
*Switch athlete every 5 Burpees.

WOD: 05/24/19

10 minutes to establish a HEAVY complex of:
1 power clean
1 squat clean
1 front squat

3 min AMRAP:
10/7 cal row
9 power cleans, 115/75-lbs.

-rest 3 min-

3min AMRAP:
10/7 cal row
7 hang squat cleans, 115/75-lbs.

-rest 3 min-

3min AMRAP:
10/7 cal row
5 squat cleans, 115/75-lbs.

Memorial Day Monday (5/27) at 10am we will be doing the “Murph”.

This will be the only class of the day.

There will be partner and scaled options so everyone will be able to crush this WOD!

The crew chilling out after MURPH.