WOD - Class Programming
Wednesday, May 24
“Judge a man by his questions rather than his answers.” - Voltaire
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Strength
Deadlift x 3 EMOTM for 10
*65% ceiling
Metcon
3 rounds for time:
10 push jerks 95/135
20 air squats
400m run
XT
Clean and jerk variation - 3-5 working sets of 2 @ 65%
Clean deadlift - 3-5 working sets of 2
Tuesday, May 23
“Challenging the meaning of life is the truest expression of the state of being human.”
- Viktor E. Frankl
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 rounds 6-10 reps
Glute bridge DB bench
KB windmill
Rower Pike-ups
*Tempo:
3 seconds down
1 second pause
Up fast
1 second pause
Metcon
5 rounds:
1:00 Row
1:00 Box Jump Overs
1:00 Rest
Rebuild
3-4 rounds
Wall leaning calf raise 20
DB Jefferson curls 5
Ring face pulls 10
Monday, May 22
“There is no influence like the influence of habit.” - Gilbert Parker
Strength
Push Press x 3
EMOTM for 10
*from the floor
Metcon
Amrap 15
15 pull-ups
15 squat cleans 95/135
15 burpees
XT
Front squat 3-5 working sets of 2 RPE 7
Push press 3-4 working sets of 2
RPE 6
Sunday, May 21
Gym Happenings
Private Event! Today, Sunday May 21 the gym will be closed from 6-9pm for a private event. Have a great weekend ya’ll!!
Saturday, May 20
“It's not the destination that matters. It's the change of scene.” - Brian Eno
Gym Happenings
Private Event! Sunday May 21 the gym will be closed from 6-9pm for a private event. Have a great weekend ya’ll!!
Rebuild
3 rounds:
Landmine screwdriver 8/8
Band hamstring curl 30
DB hammer curl 12
3 rounds:
Landmine stepback press 8/8
Band lat pulldown 30
SA DB SL RDL 8/8
3 rounds:
Landmine reverse lunge 8/8
Band tricep push down 30
DB lateral raise 12
Community WOD
4 rounds for time & reps: ( 2 separate scores )
Run 200m (each)
Max SA devil press while other person is running. 35/50lb
200m medball run 14/20lb
Max SA DB thruster, while other person is running. 35/50lb
Friday, May 19
“Once, during Prohibition, I was forced to live for days on nothing but food and water.” - W.C. Fields
Strength
EMOTM for 10:00
3 C&Js / 65% ceiling
Metcon
4 rounds for time
10 Deadlifts 225/155
Run 400m
XT
Clean and jerk variation - 4-6 working sets of 3 @ 80% ceiling
Clean deadlift - 4-6 working sets of 3
Thursday, May 18
“There is only one real deprivation... and that is not to be able to give one's gifts to those one loves most.” - May Sarton
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 sets 8-12 Tempo 31x1
SL KB hip thrust
SA landmine press
Dub KB front rack carry 100’
Metcon
5 rounds
10 Pull-ups
12 DB lunges 35’s / 50’s
15/12 cal Bike
Rebuild
4 rounds
SA eccentric ring pull-up 5/5
Landmine Zercher Curtsy Lunge 8/8
Sled push 100’
Wednesday, May 17
“It is not the mountain we conquer but ourselves.” - Edmund Hillary
Gym Happenings
Women’s WOD is moving to Wednesday nights! starting this week, Tonight! Wednesday May 17, 6:45pm.
Strength
EMOTM for 10:00
3 snatches / 65% ceiling
Metcon
3 rounds for time:
20 Back squats 95/135
20 Burpees
XT
Snatch 4-6 x 3 / 80% ceiling
Back squat 6-8 x 3 / RPE 8
Women’s WOD
AMRAP 8:
15 cal bike
15 deadlifts
Rest 2:00
AMRAP 8:
200m row
10 front squats
Rest 2:00
AMRAP 8:00
10 burpees
10 push presses
Tuesday, May 16
“Have patience. All things are difficult before they become easy.” - Saadi
Gym Happenings
Women’s WOD is moving to Wednesday nights! starting this week, Wednesday May 17, 6:45pm.
Rebuild
3 sets 8-12 Tempo 31x1
Cross body KB RDL
KB torso row
SA bottoms up KB carry 100/100’
Metcon
4 rounds for time:
500/400m row
Run 400m
Rebuild
4 rounds
Bench Hamstring lift 8
Alt dumbbell curl 8/8
KOT SL Calf raise 8/8
Monday, May 15
“The arts don't exist in isolation.” - David Byrne
Gym Happenings
Women’s WOD is moving to Wednesday nights! starting this week, Wednesday May 17, 6:45pm.
Strength
Front squat EMOTM for 10
3 front squats from the floor 65%
Metcon
AMRAP 20
20 push-ups
20 sit-ups
20 body weight step-ups
XT
Front squat 4-6 working sets of 3 RPE 9
Push press 4-5 working sets of 3 RPE 8
Sunday, May 14
“Motherhood is the exquisite inconvenience of being another person’s everything.” —Unknown
Happy Mothers Day To All The Moms!
-There will be NO Women’s WOD today.
Saturday, May 13
“Adopt the pace of nature: her secret is patience.” - Ralph Waldo Emerson
Gym Happenings
There will be no Women’s WOD tomorrow Sunday, 5/14. Enjoy your mothers day ya’ll!
Rebuild
3 rounds
8 Bulgarian Row
Copenhagen march :20 per side
3 rounds
½ kneeling KB chop & lift 6/6
Banded KB RDL 6/6
3 rounds
Banded goblet cyclist squat 12
Landmine press 8/8
3 rounds
Ring curl 12
Ring tricep ext 12
Community WOD
Amrap 24:00
6 hang power snatches
8 reverse lunges
12/8 cal row
*55/75
*Alternate rounds with a buddy
Friday, May 12
“An effort made for the happiness of others lifts above ourselves.” - Lydia M. Child
Strength
Deadlift Heavy 3
50,60,70,80,90%
Metcon
Amrap 10:
12 DB deadlifts
9 DB hang squat cleans
6 DB push jerks
35’s/50’s
XT
Clean and jerk variation - 4-6 working sets of 3 @ 80% ceiling
Clean deadlift - 4-6 working sets of 3
Thursday, May 11
“It is amazing what you can accomplish if you do not care who gets the credit.” - Harry S Truman
Rebuild
3 sets 6-10 each Tempo 31x1
DB tate press
landmine zercher curtsy squats 6 each
SL KB hip thrust
Metcon
5 rounds for time
10 Burpee pull-ups
21 cross over jumps
Rebuild
4 sets
SA eccentric ring pull-up 5/5
Single leg calf raise 10/10
Contralateral deadbug 5/5
Wednesday, May 10
“All great achievements require time.” - Maya Angelou
Strength
Push Press Heavy 3
50,60,70,80,90%
Metcon
For time:
50 cal row - buy In
25-20-15-10-5
Wall balls 14/20lb
Box jumps 20/24”
50 cal row - cash out
XT
Push press 4-5 working sets of 3 RPE 8
Front squat 4-6 working sets of 3 RPE 9
Tuesday, May 9
“If you do not think about your future, you cannot have one.” - John Galsworthy
Rebuild
3 sets 8-12 Tempo 31x1
SA bottoms up KB press
Cross body KB RDL
KB torso row
Metcon
Amrap 15
15/12 Bike
10 Toes to bar
Goblet KB carry 100’ - 53/70
Rebuild
4 rounds
Tuck up 10
Goblet carry 100’
Single leg slider squat with ½ circle 6 reps each
Monday, May 8
“Even death is not to be feared by one who has lived wisely.” - Buddha
Strength
Back squat Heavy 3
50,60,70,80,90%
Metcon
For time:
10 snatches 75/115
10 snatches 85/125
10 snatches 95/135
XT
Snatch 4-6 x 3 / 80% ceiling
Snatch high pull 3-4 x 3 120% ceiling
Back squat 6-8 x 3 / RPE 8
Sunday, May 7
“Each time you love, love as deeply as if it were forever.” - Audre Lorde
Women's WOD
“Cindy”
AMRAP 20
5 pull-ups
10 push-ups
15 air squats
Saturday, May 6
“The scientific theory I like best is that the rings of Saturn are composed entirely of lost airline luggage.” - Mark Russell
Rebuild
3 sets
KB SL DL 5/5
KB windmill 5 each
3 sets
KB turkish sit-ups 5 reps
KB front rack reverse lunges 10 reps each (light)
3 sets
KB torso row 10 reps each
KB hip to halo 5 each
Community WOD
3 rounds for time: ( with a buddy )
Row 800m total *alternate every 200m
8 rounds
7 V-ups
7 burpees
7 thrusters 35/45
*Alternate full rounds
*30 minute time cap
Friday, May 5
“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” - Arnold Bennett
Strength
Front squat Heavy 3
50,60,70,80,85,90%
Metcon
Amrap 12
24/18 Cal Bike
24 KB swings
24 push-ups
XT
Front squat 4-6 working sets of 3 RPE 9
Push press 4-5 working sets of 3 RPE 8