Friday, May 31

800m run,
21 shoulder to overhead @ 135/85#,
30 KB walking lunges 55/35#
600m run
15 S2O
20 KB walking lunges
400m run
9 S2O
10 KB walking lunges

*hold KB like a goblet on the walking lunges.

Thursday, May 30

Three rounds for time of:

Run 400 meters
Right arm hang, 15 seconds
Left arm Turkish Get-up, 45/25 pound barbell, 5 reps
Left arm hang, 15 seconds
Right arm Turkish Get-up, 45/25 pound barbell, 5 reps
30 second L-sit hold

Wednesday, May 29

50 double under buy in

21-15-9
deadlifts 185/135
box jumps 24/20

50 double under buy out

Tuesday, May 28

21-15-9
kettlebell swings 53/35
sit ups

run 200 m after each set

Melinda will be at the school at 6 am
Michelle will be at the school at 7 pm
Thanks!!

Summer Times

For "Murph" we will meet at the high school at 7pm

We will plan on 6 am and 7 pm times for the summer--but watch the blog as it is subject to change.

Monday, May 27

Memorial Day Hero Wod

"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.

Friday, May 24

"Jesse"
40 snatches 100/75
40 double unders
40 hang power cleans
40 hand release push ups

Memorial Day "Murph" is coming.....


12 KB swings 70/53
12 Burpees
12 air squats
Run 600 meters
12 chest to bar pull ups
12 toes to bar
12 walking lunges
Run 600 meters

2 rounds

Wednesday, May 22

"Grace"
30 clean and jerk 135/95

Tuesday, May 21

"The Curtis"
5 deadlifts 225/185
21 knees to elbow
81 double unders

32 rounds--














ha! just kidding--2 rounds!!
Happy Birthday, Curtis!

AMRAP – 20 minutes

15 Sit-Ups

10 Box Jumps 24/20

5 Overhead Squat 95/65

2 Wall Walks

Form work:
5 x 3-position clean (low to high) + 1 jerk – rest 60-90 seconds
Form Video

13 minute AMRAP of:

- 10 Steps KB OH Walking Lunges (Right) 25/15kg
- 200 m Run
- 10 Steps KB OH Walking Lunges (Left) 25/15kg
- 20 Weighted Sit-ups (20/15)

Thursday, May 16

5 Snatch 95/65
10 Toes To Bar
15 Double Unders

4 Rounds

Wednesday, May 15

AMRAP – 15 minutes

Farmer Carry 50 meters (30/20 each side)

20 Deficit Push-Ups

Farmer Carry 50 meters (30/20 each side)

20 Overhead Plate Squats (35/25)

Saturday, May 11

For the challenge:
We will meet at 7:30 to do "Nancy"

Nancy
400 m run
15 overhead squats 95/65

5 rounds

**I did a little research and found that this type of workout was recommended due to the combination of bar work and cardio.
See you then!

Friday, May 10

21-15-9

deadlifts 225/185
bar over burpees

Challenge Info

Those of you doing the challenge:
You must have your $10 in by Friday to be in our elite challenge club.
You will want to take Thursday or Friday as a rest day--you may do an "active" rest day and come run or work on pull ups, etc.
There is going to be a programming change in the way of the benchmark wod we will do on Saturday.  I've been doing some research and have made some adjustments.  You will find out Saturday morning what the change is.

Thursday, May 9

20 min AMRAP:

- 10 overhead walking lunges (45/25)

- 10 HR push-ups

- 10 KB swings (53/35)

- 200 m run

Challenge Info

For those of you doing the challenge:
We will be oing our benchmark WOD on Saturday.  We will let you know the time. Anyone who doesn't get it done Saturday, you can do it Monday. That will be the deadline for the beginning benchmark.
It will also be the deadline for the initial weigh and measure and run. Get those done as well.
Good luck and see you at the finish line!

Wednesday, May 8

400 m run
20 double unders
10 hang cleans 115/85#

4 rounds

Tuesday, May 7

100 ft Walking lunge
25 Knees to elbows
50 Push-ups
100 Double-unders
25 Overhead squats, 65 pounds
50 Sit-ups

Monday, May 6

6 Rounds of:

6 Handstand Push-Ups

6 Box Jumps 30/24

6 Kettlebell Push Presses 53/35

Friday, May 3

10 toes to bar
20 double unders

AMRAP 12 minutes

"Helen"
400 M Run
21 Kettlebell Swings 53/35
12 Pull Ups
3 Round