6/4/22
WOD
In 30 minutes:
Buy-in with a Partner:
6 rounds of:
24 Calorie Row
24 Deadlifts, 225/155-lbs.
Then, AMRAP individually of:
Run 200m
6 Burpee Pull-ups
Run 400m
12 Burpee Pull-ups
Run 600m
18 Burpee Pull-ups
Run 800m
24 Burpee Pull-ups
6/3/22
WOD
Power Clean 4x3
Squat Clean 4x3
3 rounds for time of:
10 Squat Cleans, 135/95-lbs.
20 Box Jump Overs, 24"/20"
6/2/22
WOD
15 minute AMRAP of:
30 Double-unders
15 Air Squats
10 Toes to Bar
5 Ring Dips, strict
Accessory:
3 sets for Quality of :45 ON / :15 OFF
Wall Walks
Plank
6/1/22
WOD
Every 2:00 for 5 sets:
Deadlift, 5 reps
Tabata KB Deadlift, 70/53-lbs.
Rest 1 minute
Tabata KB Push Press, 35/25-lbs
Murph 2022 - Check out our Facebook page for more photos!
5/31/22
WOD
Every 3:00 for 10 sets:
Row 15/12 Calories
9 Box Get Overs, High
5/30/22
WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*unpartitioned*
Memorial Day Schedule:
Class at 11am
BBQ at 12pm
5/29/22
WOD
Rest Day
Announcements:
No Class or open gym this saturday. The Box is closed.
Monday we will be running Murph at 11am.
What are Whole Foods?
Whole foods are generally characterized as foods that have not been processed, refined or had ingredients added to them. In other words, foods that are as close to their natural form as possible.
Whole foods include fruits, vegetables, legumes, nuts, seeds, whole grains, meat, fish and eggs.
Reasons to eat whole foods:
Contain healthy chemicals that are only found in unprocessed plants (i.e. fruits and veggies).
Excellent source of nutrients such as vitamins and minerals.
Increased amounts of “good fats” and decreased amounts of “bad fats.”
Unlike processed foods they don’t have sugar or fat added.
Getting your daily requirements of fiber, vitamins, and other nutrients from real, unprocessed foods is always better than relying on supplements.
You don’t need to drastically change how you eat. Instead take baby steps in switching over to more of these whole foods. Replace a processed food item you have with an unprocessed one. Keep doing this until you reach your goal (for example, a good goal could be to have whole foods account for 70% of your daily intake, or whatever you see as being achievable).
There’s no need to be overwhelmed or go too extreme by trying to be 100%. Be realistic with yourself and find a goal that you can maintain long term.
5/28/22
WOD
Rest Day
ANNOUNCEMENTs:
Tomorrow is the last friday 5:30PM Endurance Class. Endurance class will be moving to saturdays At 9am.
NO CLASS THIS SATURDAY. THE BOX WILL BE CLOSED.
Monday we will be running murph at 11am.
5/27/22
WOD
Push Press
10-10-8-8-6-6-4-4-2-2 reps
21-15-9 reps for time of:
Single DB Thruster, Right Arm
Toes-to-Bar
Single DB Thruster, Left Arm
Toes-to-Bar
ANNOUNCEMENT: NO CLASS THIS SATURDAY. THE BOX WILL BE CLOSED.
5/26/22
WOD
25 minute AMRAP of:
Run 400m
40 Double-unders
Run 300m
30 Kettlebell Swings, 53/35-lbs.
Run 200m
20 Box Jumps, 24"/20"