WOD may 10, 2021

“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”-A. A. Milne

A.
Strength:
Back Squat
3 x 7 @70%
then,
3 x 5 @ 75-80%
then,
3 x 3 @85-90%

B.
MetCon:
5 RFT
7 Power Snatch (115/85, or Comp RX 135/95)
14 Box Jump Overs (24/20)

WOD May 9, 2021

“When you are looking at your mother, you are looking at the purest love you will ever know.” —Charley Benetto
HAPPY MOTHER’S DAY!

8:30am-10:00 Masters 45+ Mash Up

10:00am-11:00am
WOD:
Partner workout! You Go, I Go
150m Med ball Run each (20/14) 1 person at a time while other partner does burpees until switch
80 wallball(20/14)
150m Med ball Run each (20/14) 1 person at a time while other partner does burpees until switch
80 v-up
150m Med ball Run each (20/14) 1 person at a time while other partner does burpees until switch
80 Single Arm Overhead KB Lunge (53/35)
150m Med ball Run each (20/14) 1 person at a time while other partner does burpees until switch
80 KB Swing
150m Med ball Run each (20/14) 1 person at a time while other partner does burpees until switch
80 Pull Up


WOD May 8, 2021

“The only way of discovering the limits of the possible is to venture a little way past them into the impossible.” 
― Arthur C. Clarke

9am WOD:
30 min AMRAP
50 Double Under
500m Row/400m Run/1K Bike
50 Double Under
then, 5 Rounds of “Chief”:
3 Power Clean (135/95)
6 Push Up
9 Air Squat


10am Triple Mash Up:
30 min AMRAP
50 Double Under
500m Row/400m Run/1K Bike
50 Double Under
then, 5 Rounds of “Chief”:
3 Power Clean (185/135)
6 Push Up
9 Air Squat
-REST 5 MIN
1 RFT
25 Strict Press (115/75)
25 Deadlift (255/185)
5 Rope Climb
-REST 5 MIN
2 RFT
20 T2B
10 GI Jane
75m Sled Push (4×45/3×45)

WOD May 7, 2021

CONGRATULATIONS TO MARLEN, VOTED IN AS ATHLETE OF THE MONTH!
Marlen has been a dedicated athlete for many years and this year she has stepped it up and shown how disciplined and focused she can truly be! Between posting competitive WOD times, completing extra credit work prepping for “Murph” and sticking diligently to her nutrition plan, she has the most beautiful Olympic Lifts of any female in the gym! We all look forward to your personal Hero WOD.

Chipper Friday!
For Time:
30 Overhead Squat (125/85)
30 High Box Jump (30/24)
30 “See The Lights” (25/15 plate)
30 Front Rack Lunges
30 S2OH
1 Mile Run

WOD MAY 6, 2021

“Patience is not a virtue, discipline is.”

OUR ANNUAL “MURPH”
WILL BE HELD MONDAY, MAY 31, 2021:
COMP RX HEAT W/ JUDGES @ 8:30AM, SCALED HEAT 10:00AM. POTLUCK LUNCH IMMEDIATELY FOLLOWING.

“Murph”
Prep Workout:
3 RFT
800m Run (weight vest optional 20/14)
40 Air Squat
30 Push Up
10 Strict Pull Up (Sub Slow Negatives)

WOD May 5, 2021

“If one advances confidently in the direction of his dreams and endeavors to live the life which he has imagined, he will be met with a success in uncommon hours” -Henry David Thourough

A.
Strength:
Front Squat, building each set, beginning at 60% 1 RM, finishing at 75% 1 RM
6 x 2
Rep#1: 1s pause at bottom, 1s pause just below parallel, back to bottom and explode on your ascent.
Rep#2: Regular rep

B.
MetCon:
3 x 3:00 Rounds:
10/7 Cal Assault Bike or 14/10 Cal Row or 150m Run
10 C2B Pull Ups
10 Thrusters (95/65)

Directly into:

3 x 3:00 Rounds
10 Thrusters (95/65)
10 C2B Pull Ups
10/7 Cal Assault Bike or 14/10 Cal Row or 150M Run

WOD May 4, 2021

“Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.” ― Roy T. Bennett

A.
Tempo Bench Press @ 95% 5 RM
3 x 3
Rep#1 :04 down, :02 pause, regular up
Rep#2 :04 down, regular up
Rep#3 Reglar speed
Then, @ 73% 5RM
Max reps

B.
MetCon:
9-15-21
Burpee Box Jump Overs (24/20)
Power Clean and Jerk (135/95)

WOD May 3, 2021

“I cannot accept failure. Everyone fails at one time. But I cannot accept not trying.” -Michael Jordan

A.
Strength Set:
Back Squat, percents based of your 5 rep max
3 x 7 @ 70%
then,
3 x 5 @ 75%
then,
3 x 3 @ 85%

B.
MetCon:
13 Min AMRAP:
40 Air Squat
300m/250m row or 600m/450 Bike
20 Power Snatch (75/55)

WOD May 2, 2021

“The ability to observe without judgement is the highest form of intelligence”

8:30am Master’s 45+ Triple WOD Mash Up

10am WOD:
Partner WOD!
20 Min AMRAP: One person working at a time
20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees
30 Thrusters (95/65) 30 Box Jumps 30 Burpees
40 Thrusters (75/45) 40 Box Jumps 40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time

WOD May 1, 2021

“Do not take life too seriously. You will never get out of it alive.” –Elbert Hubbard

9am WOD:
For Time:
1k Row/800m Run
30 Bar Muscle Up (Sub GI Jane)
then, 10 rounds of
“Macho Man”
3 Power Clean (155/105)
3 Front Squat
3 Push Jerk

10am Triple WOD Mash Up:
For Time:
1k Row/800m Run
30 Bar Muscle Up (Sub GI Jane)
then, 10 rounds of
“Macho Man”
3 Power Clean (155/105)
3 Front Squat
3 Push Jerk
-Rest 5 Min
3 Rounds
2 Rope Climb
15 HSPU
10 High Box Jump (30/24)
-Rest 5 Min
2 Rounds
30 Toe2bar
20 Overhead Lunge (115/75)