Archive for May, 2017

20170531 Wednesday Open WOD

Posted: May 30, 2017 by courtland07 in Uncategorized

SSS

Squat – 4×8+1 AMPAP 61% 1RM

WOD

4 min amrap – Run 100M, 10 pull ups, rest 4 min, 4 min amrap – Run 100M, 10 pull ups

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20170530 Tuesday Open Wod

Posted: May 29, 2017 by courtland07 in Uncategorized

SSS

15 minute of mobility

WOD

17 EMOM – 10 Box Jump, 10 KBS 2.0/1.5 (russian)

20170529 Memorial Day Open WOD

Posted: May 28, 2017 by courtland07 in Uncategorized

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

20160401-Friday Open WOD

Posted: May 25, 2017 by courtland07 in Uncategorized

SSS

Wide Grip Bench:  5-5-5-5-5

Narrow Grip Bench: 5-5-5-5-5

WOD

10!

Burpees

Box Jumps (24/20)

SCALING OPTIONS

Upscale: 30” Box Jumps

20170525 Thursday Open WOD

Posted: May 24, 2017 by courtland07 in Uncategorized

SSS

Press – 5×40%, 5×50%, 5×60%

WOD

10 – 100M sprints EMOM.

Then

3 RFT

2 rope climbs,

5 stone to (not over for concrete, over for D-balls) shoulder. (need to stack 3 mats)

50′ farmers walk 88/60

20170524 Wednesday Open WOD

Posted: May 23, 2017 by courtland07 in Uncategorized

WOD

Run 2 Laps, 40 KB Snatch Run 2 Laps 40 KB Snatch 1.5/1/0

20190523 Tuesday Open WOD

Posted: May 22, 2017 by courtland07 in Uncategorized

SSS

Bench – 5×40%, 5×50%, 5×60%

WOD

1500M row cash in –

3 RFT

10 DL@ 185/135,

10 Pull ups,

20 KBS@ 2.0/1.5,

1500M row cash out