Archive for May, 2014

LT. Michael Murphy

Posted: May 27, 2014 in Uncategorized

For time
1 mile run
100 pull ups
200 Push ups
300 squats
1 mile run
With a 20lb weight vest

The reps may be partitioned up any way the athletes wants. Full miles tho 😉
Way to suffer! Its all about showing love for those that have given the ultimate sacrifice for our freedom. There was a tremendous amount of effort today and I’m very proud of that.
Apollo

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Holiday schedule

Posted: May 26, 2014 in Uncategorized

Please be aware that Monday the 26th is a holiday so we will be running a holiday schedule. We will be having 1 special noon class all others will be canceled…. be sure to bring your lunch pale, and a weight vest if you have one 😉
Apollo

How many muscle ups?!?!

Posted: May 26, 2014 in Uncategorized

Strength
3-2-1, 3-2-1
Front squats

3 rounds for time
20 wallballs
10 muscle ups
5 ohs 135/95
400m run

That was a doosie……

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Teams

Posted: May 26, 2014 in Uncategorized

Strength
Max power clean

Wod
Teams of 3 complete
50 clean and jerks
10 rope climbs
40 clean and jerks
8 rope climbs
30 clean and jerks
6 rope climbs

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45 on 15 off

Posted: May 22, 2014 in Uncategorized

Strength
3rm strict press

4 rounds
45 sec me kb step ups 35/26, 20/24″
15 sec rest
45 sec me on Russian twist
15 sec rest
45 sec me lbs
15 sec rest

New skill transfer up on the bored I want to get everyone a stinking mu so if you want one, are close to one or already have one and want to improve on them this 3 step skill transfer will get you there. Ask me to show you the movements and I’ll be happy to show you.
Apollo

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Strict skills

Posted: May 22, 2014 in Uncategorized

Strength
10 strict pull ups
10 squats
10 skipping pull ups
10 pistols
10 strict ring dips
10 split jumps

Wod
12 Min amrap
5 back squats 135/95
10 burpees over bar

Working on some strict skills that we should all have or strive to have in the bank. You will always need these as they will make you stronger when you kip.

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Last cycle week

Posted: May 22, 2014 in Uncategorized

7×4 back squats@ 70-75%

For time
1 mile run
21-15-9
Ring dips
Deadlifts 225/155

Had a few serious prs today gotta love a surprise pr! And this is the final week of our front squat back squat cycle. Get all your reps in and be ready to or next week.

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