WOD – 5.25.19

Zoe

Memorial Day Holiday Schedule
Saturday (5/25) – REGULAR
Sunday (5/26) – CLOSED
Monday (5/27) – MEMORIAL DAY MURPH (9:00AM & 10:00AM)

Workout of the Day
For quality:
30 Turkish Get-ups
Alternate sides after each rep. Increase weight every 10 reps.

then

Five rounds:
Complete as many repetitions as possible in 3 minutes of:
30 Double-unders
10 Dumbbell Push Press

Rest 2 minutes between rounds.

Men use 45# dumbbells
Women use 25# dumbbells

WOD – 5.24.19

Mary

Memorial Day Holiday Schedule
Saturday (5/25) – REGULAR
Sunday (5/26) – CLOSED
Monday (5/27) – MEMORIAL DAY MURPH (9:00AM & 10:00AM)

Workout of the Day
30-20-10 reps for time of:
Single-arm Kettlebell Squat Cleans (53#/35#)
Pull-ups

Alternate arms on the kettlebell squat cleans every 5 repetitions.

WOD – 5.23.19

Coach AJ & Maiko

Memorial Day Holiday Schedule
Saturday (5/25) – REGULAR
Sunday (5/26) – CLOSED
Monday (5/27) – MEMORIAL DAY MURPH (9:00AM & 10:00AM)

Workout of the Day
Two rounds for time of:
Run 1 mile
100 Sit-ups

WOD – 5.22.19

Jackelin

Memorial Day Holiday Schedule
Saturday (5/25) – REGULAR
Sunday (5/26) – CLOSED
Monday (5/27) – MEMORIAL DAY MURPH (9:00AM & 10:00AM)

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
1 Power Snatch

Increase weight every 2 minutes.

then

For time:
30 Calorie Row
30 Hang Power Snatches (75#/55#)
30 Toes-to-bar

WOD – 5.21.19

Mike

Workout of the Day
For time:
Run 800m
21 Deadlifts (225#/155#)
21 Burpees Over Bar
Run 400m
15 Deadlifts (225#/155#)
15 Burpees Over Bar
Run 200m
9 Deadlifts (225#/155#)
9 Burpees Over Bar

WOD – 5.20.19

Bonnie

Workout of the Day
Complete as many reps as possible in 10 minutes of:
2-4-6-8-10 Push Jerks (135#/95#)
4-8-12-16-20 Alternating Lunges

After the round of 10/20 continue on with 12/24, 14/28, 16/32 and so on. Lunges are stationary.

WOD – 5.19.19

Maria

Workout of the Day
“GI Jane”
For time:
100 Burpee Pull-ups

WOD – 5.18.19

Ralph

Workout of the Day
Teams of 2
Complete as many rounds as possible in 20 minutes of:
50-ft Dumbbell Overhead Walking Lunges
8 Renegade Rows with Push-up
8 Dumbbell Hang Squat Cleans

Men use 45# dumbbells.
Women use 25# dumbbells.

Partners alternate after each completed round.

WOD – 5.17.19

John

Workout of the Day
Four rounds for time of:
Run 400m
15 Box Jump Overs (24”/20”)
3 Rope Climbs

WOD – 5.16.19

Lauren

Workout of the Day
Sumo Deadlift 8-8-8-8-8-8-8-8 reps

then

Complete the following every 3 minutes for 15 minutes:
15 Sit-ups
30 Double-unders
15 Sit-ups
5 Deadlifts (275#/185#)