Community. Coaching. Caring. Since 2009.
Team WOD: FT: Power Clean Ladder and RunsFor time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m
For time:
20 Power Cleans, 135/95 lbs
Run, 600 m
15 Power Cleans, 155/105 lbs
Run, 400 m
10 Power Cleans, 185/125 lbs
Run, 200 m
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Cal, AbMat Sit-ups, Wall Balls3 rounds, 1 min per station, of:
Row Calories
AbMat Sit-up
Wall Ball
Rest
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
AMRAP 20 mins: Run, Single DB Hang Clean & Jerks, and Single DB Box Step-upsComplete as many rounds as possible in 20 mins of:
Run, 200 m
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Dumbbell Box Step-ups, 50/35 lbs
Weighted Pull-up 5-5-5-5-5Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches, 75/55 lbs
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5x RFT: Row and Double DB Walking Lunges5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories
Rest 1 min between each round.
Memorial Day Murph 5/26:
This Monday 5/26 class schedule:
It’s the annual Memorial Day Murph Challenge and we will have 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.
Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3 reps, for time of:
Deadlift, 275/185 lbs
Burpee Pull-up, 6 in
Memorial Day Murph 5/26:
This Monday 5/26 class schedule:
It’s the annual Memorial Day Murph Challenge and we will have 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.
Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB RunComplete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m
In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Handstand Push-ups, Deadlifts, Double Unders, and RunComplete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders
Run, 200 m
