Archive for the ‘Training’ Category

Saturday, May 28, 2016

28th May 2016 by Mike No Comments

Happy Birthday to Peter Drucker!! W.O.D. 25 minute amrap Run 400 meters 21 kettlebell sdhp 1.5/1 pood 21 box jumps 24″/20 21 wallballs 20#/14# Memorial ┬áDay Murph – Monday 9am

Friday, May 27, 2016

26th May 2016 by Mike No Comments

Don’t forget our Memorial Day tradition – Murph 9am One Class Only W.O.D. Back Squat 90% of 1 rm + 10# 40% X 5 50% X 5 60% X 5 70% X 3 80% X 2 90% X 1 100% X 1 1 rm Bench Press 90% of 1 rm + 5# 40% X 5 […]

Thursday, May 26, 2016

25th May 2016 by Mike No Comments

W.O.D. Sled drag 30 back extension 30 ring rows Sled drag 25 back extension 25 ring rows Sled drag 20 back extension 20 ring rows Sled drag 15 back extension 15 ring rows Sled drag 10 back extension 10 ring rows Sled drags to gate and back with 3plates/2plates Integrity is choosing your thoughts and […]

Wednesday, May 25, 2016

24th May 2016 by Mike No Comments

Happy Birthday to Scot Cohen!! Have a great day – hopefully fishing! W.O.D. “Helen” 3 rounds for time of: Run 400 meters 21 kettlebell swings 1.5p/1p 12 pull ups

Tuesday, May 24, 2016

23rd May 2016 by Mike No Comments

Happiest of Birthdays to the kindest Marci!!! Have a wonderful day! W.O.D. 1 minute of hang squat cleans, 45-lb. dumbbells 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45-lb. dumbbells 2 minutes of burpees 2 minute of toes-to-bars 1 minute of hang squat cleans, 45-lb. dumbbells 1 minute of […]