Archive | May 2013

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31 May WOD

Mobility (on your own) Strength: 7 min to find 1rm snatch WOD: “SHOOTR” AMRAP in 20 50 squats 40 OTB Burpees 30 STO (95/65) 20 T2B 10 HSPU 400 m run *courtesy of Sarah Advertisements

30 May WOD

Mobility (on your own) WOD: 7 Rounds 4 Shoulder to Overhead (185/135) 6 Lateral bar hop 20 Yard shuttle *One 20 yard shuttle consists of – 5 yards out and back, 10 yards out and back, 15 yards out and back, 20 yard sprint. *courtesy of CFFB

29 May WOD

Mobility (on your own) Strength: 7×7 @80% of 7rm front squat (5/3) WOD: 10 9 8…1 Deadlift (275/195) 1 2 3…10 T2B 10 9 8…1 Walking lunge 1 2 3…10 weighted step up (55/35)(20)

28 May WOD

Mobility (on your own) Strength: 2x2x2x2x2 thruster WOD: 12 min AMRAP 3 cleans (205/145) 30 double unders 100 yd run

25 May WOD

WOD: 5 rounds 5 STO (155/115) 10 deadlift (155/115) 15 box jumps 400 m run

24 May WOD

Mobility (on your own) Strength: 3x2x2x1x1 squat clean WOD: “The Big Easy” 5 rounds 17 kettle bell swings (2/1.5) 18 goblet squats (2/1.5)

Memorial Day

On Memorial Day we will only have one workout at 0900. We will do “Murph” and hopefully be done by 1030. JC