NEWS

  • May Movement of the Month: Pull Ups!
    How are they coming along? Have you started? It’s never too late!! Grab a worksheet at the front desk and start pulling away.
  • May Clinic: Bar Muscle Ups
    Join us THIS Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
  • Memorial Day Murph: Mon 5/31 at 7a + 9:30
    Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Pour The Milk”

METCON

5 Rounds
8 Hang Squat Snatch
8 Bar Facing Burpees
Rest 2 Minutes
3 Rounds
8 Overhead Squats
8 Lateral Burpees

Weight: 135/95

MASTERS

5 Rounds
8 Hang Squat Snatch
8 Bar Facing Burpees
Rest 2 Minutes
3 Rounds
8 Overhead Squats
8 Lateral Burpees

Weight: 95/65

MOVE

5 Rounds
8 Hang Squat Clean
8 Bar Facing Burpees
Rest 2 Minutes
3 Rounds
8 Front Squats
8 Lateral Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Burpeeeee and Snatch (like bend and snap!) The focus on the squat snatch is to pull UNDER the bar into an overhead squat. Build to a weight where you can maintain the pull under and connect 3-4 reps in a row. If you’re catching high, reduce your weight. Move at a steady pace on the burpees, and the final set push your pace. Target 10 minutes for the first couplet. For the second couplet, all 8 reps of the overhead squat should be unbroken. And the lateral burpees will be faster than the bar facing. Target 5 minutes for the second couplet.

Post Times to Comments.

HOME WOD

5 Rounds
300 Meter Run
8 Burpees
Rest 2 Minutes
3 Rounds
600 Meter Run
8 Burpees

ENDURANCE

3 rounds
200m, rest :30
300m, rest :45
400m, rest :60
500m, rest 2 min