Main Class:
In teams of 2 complete AMRAP in 20 minutes of:
10 Box Jumps (24″/20″)
20 AbMat Sit-ups
10 Shoulder-to-Overheads (115#/75#)
* Alternate each movement with your partner. i.e. Partner 1 does 10 Box Jumps, Partner 2 does 20 AbMat Sit-ups, Partner 1 does 10 STO, etc. One bar/box per team.
Advanced RX Class:
Strength WOD:
Every Minute On the Minute for 8 Minutes (EMOM) complete:
1 Clean (squat) + 1 Front Squats + 1 Push Jerk (Choose Load)
Conditioning WOD:
5 Rounds for time of:
40 Double Unders
10 Push Jerks (Choose Load)
* Rest 1 Minute
Results
Tomorrow is Memorial Day Murph! See below for Monday’s class schedule. All class sign-up spots have been taken BUT that does not mean we won’t fit you in! Show up, warm-up, be patient and I will ensure that EVERYONE who wants to WOD gets through. Be smart and plan in advance how you will scale the workout, but realize I will be ensuring everyone is adequately scaled to their fitness level. Even though this is a Hero WOD, this is not meant to be a 2 hour marathon in which we have to send out a search party for you on the final run. If you need to do the half then that is simply what you need to do. It’s not anything to hang your head over. Be proud that you are going to kick your butt, honor those who have sacrificed, and that you are doing it with a community of like-minded and supportive friends!
NOTE: The rules for any Hero WOD in our box are as follows:
- No whining, bitching or complaining. These workouts are dedicated to fallen heroes. Being tired, out of energy, or exhausted is not an excuse to not be positive! Think about something that motivates you to keep going, consider the reason there are “Hero” WOD’s and keep plugging away.
- No quitting. This is NOT the same as scaling. Scaling is smart. Quitting is giving up completely.
- Have fun!
Monday Schedule:
Monday, May 26th, we will be hosting the annual Murph Challenge 2014.
- 0830, 0930, and 1030 classes only
- No PM classes!
- Sign ups on the whiteboard will have priority in that time slot
- If time slots fill up we will still make sure everyone gets to go! Just be PATIENT!
“Murph” WOD:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph strongly encouraged for your first time. (all distance/reps cut in half)
Potluck/BBQ details:
- After all the heats are done at 1230 we are also having a potluck/BBQ lunch
- We will have “Lone Survivor” to play on the TV as well as we will replay Regional streams
- Bring a dish to share or whatever you want to grill and eat for yourself. Thanks to Spencer and Jim Mc for bringing their grills!
This shirt sums it up:
