It’s Memorial Day

Posted: May 27, 2018 by TOTF in Uncategorized

This week is more than the start of summer, BBQ season and beer.  Today is a day of reflection.

28 May

No official class today, but It’s Memorial Day – There can be only one WOD. Murph!

Cash in – 1 mile run

100 pull ups

200 push ups

300 squats

Cash out – 1 mile run


If you have already done Murph for memorial day then you can substitute

For time:


Cash in – Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Cash out – row 1,000 meters


29 May


Establish your 1-rep-max deadlift


Then, with a barbell loaded to 40 percent of your max deadlift:

15 cleans for time

12 cleans for time

9 cleans for time

Rest as needed between each set.


30 May


Strength Push Jerk 2-2-2-2-2


For Time:

15 jerks

45 pull-ups (15 Bar Muscle-ups)

12 jerks

36 pull-ups (12 Bar Muscle-ups)

9 jerks

27 pull-ups (9 Bar Muscle-ups)


Use the same load for the jerks that you used for the cleans on Tuesday’s WOD.


31 May


Skill: Handstand Hold


On an 16-minute running clock, perform 1 minute each of:





20-inch box jumps

Wall-ball shots, 20-lb. ball




** at the end of Double unders go upwards**


1 June


2- Rep Max Cluster & Thruster ( 1 squat clean where you thruster out of it, and one more thruster = 1 rep)

Then 2-2-2-2-2 @ 75-80% of your 2RM ( Time Cap: 20 minutes)




21-15-9 reps for time:

Dumbbell thrusters 45/25lbs

Regular Dips

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