TUESDAY

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STRENGTH
(E1:30 for 7 sets)
2 push press + 1 split jerk @80%

WOD
(For time:)
15 Strict Pull-ups (8 muscle ups if can)
20 Shoulder press @75/55#
35 Push press @75/55#
50 Push jerk @75/55#
15 Strict Pull-ups (8 muscle ups if can)
20 Overhead squats @75/55#
35 Front squats @75/55#
50 Back squats @75/55#

MONDAY

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THIS COMING SATURDAY IS OUR MEMORIAL DAY MURPH CELEBRATION WOD! WE WILL OPEN AT 9AM AND RUN IT OPEN GYM STYLE. ONCE WE GET A GROUP OF PEOPLE READY WE WILL GET THEM STARTED. SO COME IN ANYTIME BETWEEN 9AM and 12PM AND WE WILL GET YOU STARTED.


STRENGTH
(E1:30 for 7 sets)
2 back squats @75%
*rep one will have a 3 sec pause half way down. Once you count to three finish the rep out.
*the second rep will be a regular rep, no pauses

WOD
(AMRAP 15min:)
15 Toes to bar
50ft goblet squat hold walking lunge @50/35#
15 KB swings @50/35#

SATURDAY

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TEAM WOD
(For time)
100 strict pullups
100 front squats @95/65#
100 snatches @95/65#
100 push press @95/65#
*teams of two
*break reps how ever choose

FRIDAY

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WOD
(For time:)
50/40 cal Assault Bike or rower
50 v-ups
75 Wall Ball Shots @20/14#
100 Double Unders
75 KB swings @50/35#
50 Box Jump Overs @24/20″

THURSDAY

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THIS SATURDAY THE GYM WILL BE CLOSING AT 10AM, SO THERE WILL NOT BE OPEN GYM. THERE WILL STILL BE 8AM BOOTCAMP AND 9AM CROSSFIT CLASS. IF ANYONE WANTS TO DO AN OPEN GYM, CHRIS WILL BE THERE AT 6:30AM. YOU MIST BE DONE BEFORE BOOTCAMP STARTS. THANK YOU!

STRENGTH
(E1:30 for 7 sets)
2 shoulder Press @70%
*first rep is paused 3sec on shoulders and 3sec above head. 2nd rep is normal rep

WOD
(4 rounds for time)
15 Ring rows (5 muscle ups if you can)
10 deadlifts @245/165#
15 burpees

WEDNESDAY

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WOD
(5 rounds for time)
600 meter run
10 pullups
20 push ups
30 air squats

TUESDAY

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STRENGTH
(E1:30 for 8 sets)
1 snatch @75%

WOD
(21-15-9 reps for time)
power cleans @135/95#
HSPU

MONDAY

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STRENGTH
(E1:30 for 7 sets)
2 Front Squats @75%
*first reps is a 3 sec pause in the bottom
*second rep is a regular rep

WOD
“Nancy”
(5 Rounds for time)
Run 400 Meters
15 Overhead Squats @95/65#
* Last done September 20, 2016

SATURDAY

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TEAM WOD
“TEAM TRIPLE THREE”
(with a partner for time)
3000 meter row
3 mile airdyne
3000 meter run

*break the row and the bike as choose. the run must be ran in 300 meter intervals. one partner runs while other rest.

FRIDAY

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SKILL
(Every 2 minutes for 5 sets)

Max reps Supine Ring Row

*Elevate your feet to ring height and perform as many reps as possible until your not capable of rings touching shoulders.

WOD
(For max reps:)
*5 Rounds*
1 minute max rep Ring Dips
1 minute max rep Pull-ups
1 minute max rep Back Squat #155/105#
rest 1 minute