WOD May 25, 2018

*Sunday “murph” hero workout at 10am, followed by bbq and mural art
*Closed Monday for memorial holiday

A.
Thruster
build to a heavy 2

B.
3 rounds
15 thruster (95/65)
15 toes2bar
15 burpee

WOD May 24, 2018

A.
5 min EMOM
light weight snatch drills @ 55-60%
1x high pull
1x hang power snatch
2x overhead squat
1x full squat snatch

B.
3 rounds
80 double under
12 hang power snatch (95/65)
400m run

WOD May 23, 2018

**Sunday “MURPH” at 10am, followed by ice baths, bbq and Huskie mural painting.
*Monday closed for Labor Day

A.
Rope Skills
6 min EMOM
2 rope climb
*legless
*L-sit
*weighted
*challenge yourself outside of your current skill level

B.
10 min AMRAP
10 box jump(24/20)
14 wallball(20/14)
1 rope climb

WOD May 22, 2018

A.
800m run time trial (20/14 vest if you have)
-rest 3 min
400m run time trial (20/14 vest)

B.
100 abmat sit ups for time

C.
strict press
5×4 @ 75-80%

WOD May 21, 2018

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
hand release push up
squat clean (125/85)
Time cap: 17 min

WOD May 20, 2018

*10am FREE community class, open to all levels
*11am-12:30 MOnster mash up

10am WOD:
run 800m
150m farmer carry (100/70)
50 kettlebell swing (53/35)
40 wallball (20/14)
30 abmat sit up
20 push up

WOD May 19, 2018

*9am members Workout
*10am FREE community workout, all levels welcome

A.
Core Values
3 rounds
12 hanging knees 2 chest
14 russian twist (35/25)
10 hip lift

B.
15 min AMRAP
15 push press (95/65)
10 toe2bar
25 air squat

WOD May 18, 2018

WOD
5 rounds NOT for time:
150m sprint row
3 rope climb
5 full snatch (@75%)
75m sled push (5×45/4×45)
*score is fastest row time and snatch weight

WOD May 17, 2018

A.
Front rack lunge
5×4 @ 75% (2 reps each leg, each set)

B.
4 rounds for time
16 back rack box step up (20″,95/65)
16 push ups
16 kettlebell swing (53/35)

WOD May 16, 2018

A.
6 min EMOM
clean and jerk complex @65%
1x clean pull
1x hang squat clean
1x jerk
1x behind the neck jerk

B.
12 min AMRAP
8 power clean and jerk (125/85)
150m run