Murph Tuner

Friday, May 22, 2015 Deadlift: 40% x 5 50% x 5 60% x 5 Then, For Time: 800 Meter run 5 Pullups 10 Pushups 15 Squats 800 Meter run Today we finish out our deload week for the strength cycle with deadlifts.  Our metcon is going to be a tuner wod...

Read more

Row and Improve

Thursday, May 21, 2015 5 rounds for improvement: 2 minutes row 2 minutes rest Then, Pick a skill to work on Today is a great day to work on your rowing technique.  You don’t have to be super tall and strong to be a good rower.  If you...

Read more

Press, Situp, Snatch, Run

Wednesday, May 20, 2015 Press: (use 90% 1 rm) 40% x 5 50% x 5 60% x 5 Then, For Time: 50 Situps 200 Meter Run 15 Power Snatches(115,85)(95,65)(75,45)(55,35) 400 Meter Run 15 Power Snatches 200 Meter run 50 Situps Today we will be deloading the...

Read more

Gone

Tuesday, May 19, 2015 4 Rounds for Time: 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Squats 20 Pullups(banded)(ring row) 20 Burpees We are putting the barbells up for this one.  This will be the last build up wod for “Murph” this...

Read more

18 May, 2015

Monday, May 18, 2015 Back Squat: 40% x 5 50% x 5 60% x 5 Then, For Time: 50 Double Unders(100 singles)(50 singles) 25 Power Cleans (135,95)(115,75)(95,55)(55,350 50 Double Unders 25 Front Squats 50 Double Unders ***Please remember to login into...

Read more

It’s All About that Barbell

Saturday, May 16, 2015 In Teams of 4… For Time: 200 Deadlifts(185,125)(155,95)(125,65)(55,35) 150 Back Squats (team will place on back) 125 Bench Press (rack) 100 Cleans Today’s wod is a 4 person team event.  Ideally you would have 4...

Read more

Helen is Here

  Friday, May 15, 2015 Power Clean(use 90% 1 rm) 75% x 5 85% x 3 95% x 1+ Then, “Helen” 3 Rounds for time: 400 Meter Run 21 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 12 Pullups This is the end of the weeks strength work...

Read more