Friday:
WarmUp
Row 500m
Mob: Couch
2 Rounds
5 PullUp
10 BS (BB)
1) 25 min to find your BackSquat 1RM
* Hip crease below knee is minimum standard
** Get spotters if you need them
2) 3 Rounds for Time
5 TGU
15 Burpee
Row 500m
Cool
5-31 WOD
5-29 WOD
Wednesday:
WarmUp
Row 500m
2 Rounds
7 PullUp
7 PushUp
7 WallBall
1) 4 Sets
Clean x 3 reps
TallBoxJump x 1.1
Rest 2 min
2) 10 x ( Sprint 50m; Rest is walk to next endzone if we can get on feild. )
Cool
Roll
3-28 WOD (Annie is in the box)
WarmUp
Row 500m
1 Lap WalkingLunge+PassThru
2 Rounds
5 PushUp
5 Bootstrap
1) 4 Sets
FrontRackedAlternatingLunge x 4-6 reps
Rest 90 sec
PushPress x 4-6 reps
Rest 90 sec
2) “Annie”
50-40-30-20-10
DoubleUnder
SitUp
Cool
Roll
5-27 Memorial Day WOD
Monday
We are open for 1 class today, please join us for this hero wod.
9:00am mobility/warm up
9:30am start
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
This hero WOD is 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 there on it was referred to as “Murph” in honor of the fallen warrior who served his country.
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run around the track.
RX:
If you’ve got a twenty pound vest, or body armor wear it.
5-26 WOD Sunday
2:00pm Oly with Coach Troy
2:00pm Intro to CF with coach Steve
3:00pm Mobility/Open gym
4:00pm TEAM WOD
in teams of two:
1 person hold a HSH as 1 person completes a round. 3 rounds (per person)
7 lateral box jumps
10 2pd/1.5pn KB swing
12 KTE
5-25 WOD 9:00am CF with Coach Jenn K and 11:00am Bootcamp with Coach Cody!
Saturday 9:00am conditioning class with coach Jen and 11:00am bootcamp with coach Cody.
Warm Up:
Row 500m
Mob – front rack
1 len stretching lunge
1 len spiderman
2x Cindy
WOD: 3 RFT
20 front squats (95/65)
20 burpees
20 knees to elbows
$$ 3×10
– floor wipers
– v-ups
11:00am Functional Fitness Bootcamp:
Warm Up:
Dynamic Flexibility
Mini Bands
500m Row
Skill:
KB RDL/Swings
WOD:
“Brenton”
5 Rounds
Bear Crawl 100 ft with sled (45/25)
Standing Broad Jump 100 ft
*Perform 3 burpees after ever 5 jumps
Cookie Jar: Tire Flip
5-24 WOD
warm up/Mob = see board
Back squat 4×5
C2b ME-1
4 sets
row 500M
25 45/35lb thruster
10 pull ups
1:1 rest
Cash out
ROLL
5-23 WOD
WARM UP/MOBILITY
See board
SKILL: 15 min practice: HSH,HS walk,L-SIT
WOD:
4 rounds
for time:
15 DB man makers (40/25)
15 wall ball sit ups (20/14)
15 DU
Row 500m
cash out
For time, 100 abmat sit ups
5-22 WOD
WarmUp
Row 500m
2 Rounds
7 PullUp
7 PushUp
7 WallBall
1) 15-9-6
Clean 135/95#
RingDip
Rest 5 min
2) 15-9-6
Thruster 95/65#
PullUp
Rest 5 min
3) 15-9-6
DeadLift 225/155#
HSPU
Cool
Cry
Rol
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