May 23 2013

In keeping with our "bench press/benchmark/hero" Thursday schedule and in early observance of this coming Memorial Day we will be performing MURPH tomorrow. The WOD will start 5 min after the class start time in order to allow as many of you to finish as possible. That being said, get there a little early and warm up as needed. There will be many scaled options available so don't not come because you can't go Rx. Here is the WOD:
For time;
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

*partition the pullups, pushups, and squats as needed.
*If you have a weight vest or flak jacket put it on.

May 21 2013 WOD

5X2 High-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

-then-

For time:

2 rounds of-

Run 400m
8 Strict Pull-ups

-then (no rest)-

40 BB Weighted Stepups (front rack - 20" Box) 115/75#

-then (no rest)-

2 rounds of-

Run 400m
8 Strict Pull-ups

May 21 2013 WOD

5X2 Tempo HBBS @ 85% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:

20 KB Snatches (10l/10r) 53/35
20 Pistols (alternating)
20 KB Snatches (10l/10r) 53/35
20 Pistols (alternating)
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 53/35
20 Box Jumps 24/20"
20 KB Snatches (10l/10r) 53/35

Mah 16 2013 WOD

30 situps
21 Bench Press @ BW
21 OHS @ 95/65
30 Situps
15 Bench Press
15 OHS
30 Situps
9 Bench Press
9 OHS

The schedule for the rest of the week

Please see below:

Here you go folks... Please see below for the rest of the week's Schedule:

Wednesday: 5:00 am, 6:00 am, 9:00 am, 11:30 am, 12:30 pm, 5:00 pm, 6:00 pm, 7:00 pm, and 8:00 pm

Thursday: 5:00 am, 6:00 am, 5:00 pm, 6:00 pm, 7:00 pm, 8:00 pm

Friday: 5:00 am, 6:00 am, 4:00 pm, 5:00 pm

Saturday: 9:00 am

Sunday: 6:30 pm

If you don't see a class listed above, it will not be available. Thank you for your understanding and please make the necessary adjustments.