WOD May 11,2023

Congratulations Jules Boucher for being voted in as May’s athlete of the month! All of us Coaches witness you taking care of the other Athletes, building community and bringing positive energy into the gym. Your performance as an Athlete has continued to increase and you show serious dedication to your training. We all love  you Jules 🙂 We look forward to your Hero WOD!

“If you focus on success , you’ll get stress. If you pursue excellence success is guaranteed.”-Deepak Chopra-

25min AMRAP
150m sled push (2×45/1×45)
12 chest to bar pull up
18 wallball(20/14)

WOD May 10,2023

“I have decided to stick with love. Hate is too great a burden to bear.”-Martin Luther King,Jr.-

Part A:
Power clean + 3 Push Jerk
*Build to Heavy 3 reps in 15mins

Part B:
5 rounds x AMRAP 3:
5 clean+jerks (135/95)
10 toes to bar
15 box jumps (24/20)
* rest 1 min between rounds
*Pick up where you left off each round

WOD May 9,2023

“Be the happiness you wish to see in the world.”

Part A:
build to heavy single clean + jerk in 15mins

Part B:
for time
20 Front squats (115/85)
20 bar facing burpees
20 push press
20 bar facing burpees
20 thrusters

WOD May 8,2023

“You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass.”

Part A:
Back squat 7×2 @ 80%

Part B:
6  rounds for time
5 Handstand push ups
10 pistol squats
15 v-ups
*CRX is deficit Handstand push ups

WOD May 7, 2023

“The most important decision we make is whether we believe in we live in a friendly or hostile universe.”-Albert Einstein-

Partner WOD:
Partner A completes 100 double unders
Partner B Maximum burpees
– switch –
Partner A completes 40 KB swings
Partner B Maximum burpees
Partner A rows 800m
Partner B Maximum burpees
*Score is total number of burpees

WOD may 6,2023

“If you worry you suffer twice.”

Hero WOD “Hildy”:
for time
100 calorie row / 80 calorie bike
75 thrusters (45/35)
50 pull ups
75 wallballs (20/14)
100 calorie row
*time cap 40 mins,

Monster mash:
in 15 mins
1 power snatch + full snatch Maximum

-Rest 5min-


-Rest 5 min-

1 mile weight vest run

WOD May 5,2023

“If you always do what you’ve always done , you’ll always be where you’ve always been.” T.D. Jakes

Part A:
Front squat 6×3 @ 75%

Part B:
4 Rounds for time
30 Dumbbell snatches (50/35)
20/15 calorie bike
10 high box jumps (30/24)
*time Cap 18:00

WOD May 4 , 2023

“If your actions inspire others to dream more, learn more , do more and become more , You are a leader.” -John Quincy Adams-

Murph training WOD
5 rounds:
20 wallballs (20/14)
20 push ups
150 Run
15 pull-ups
*CRX with weight vest

WOD May 3, 2023

“Failure is success if we learn from it .”-Malcolm S. Forbes
Part A:
power clean + 3 push press
*achieve new personal record

Part B:
on the 1:30 X 10 Rounds
1-2-3-4-5-6-7-8-9-10 toes to bar
20 double unders
Max calories on rower
*score is total calories completed over the course of 10 rounds

WOD May 2 , 2023

“Be the type of person you want to meet.”

Part A:
1 hang power snatch + 1 power snatch build to heaviest  for the day in 11Mins

Part B:
attempt 1 handstand walk across gym 1 time!
*if handstand is not there kick ups across gym

Part C:
10 min AMRAP
1 mile run
max clean + jerks (135/95)

Rest 3 mins

800m run
max power snatches (115/85)

Rest 3 mins

4 min AMRAP
Max thrusters (95/65)