Friday, May 27, 2016

***Our Saturday hours will not be the same for Memorial Weekend. There will be an Open Gym at 9:30 AM, but childcare will not be provided. We will also be closed Monday – come out to Kickapoo High School for the Memorial Day Murph WOD! Heats will begin at 10 AM.***

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Strength
Strict Press
6 x 3, climbing

Conditioning
(17 Minute Clock)

5 Minute AMRAP
9 Strict Press (95/65 lbs) (Rx+ 135/95 lbs)
Run 100m

-Rest 1 Minute-

5 Minute AMRAP
7 Strict Press (115/75 lbs) (Rx+ 155/105 lbs)
Run 100m

-Rest 1 Minute-

5 Minute AMRAP
5 Strict Press (135/95 lbs) (Rx+ 175/115 lbs)
Run 100m

*If it’s raining, Run 3 Wall Touches in place of the 100m.

Thursday, May 26, 2016

*YOGA – 7:30 PM*

***Our Saturday hours will not be the same for Memorial Weekend. There will be an Open Gym at 9:30 AM, but childcare will not be provided. We will also be closed Monday – come out to Kickapoo High School for the Memorial Day Murph WOD! Heats will begin at 10 AM.***

Conditioning
(30 Minute Cap)
For Time
1-2-3-4-5-6-7-8-9-10
Power Cleans (165/110 lbs) (Rx+ 225/155 lbs)
*After each round, complete:
10 Box-Overs (24/20″) (Rx+ 30/24″)
10 Wall Balls (20/14 lbs)

Saturday, May 21, 2016

8 AM
Open Gym

9 AM
Partner WOD

-32 Minute Clock-

2 Rounds for Total Reps

7 Minutes
Both partners Run 700m
AMRAP Burpees

5 Minutes
Both partners Run 500m
AMRAP KB Swings (55/35 lbs) (Rx+ 70/55 lbs)

3 Minutes
Both partners Run 300m
AMRAP Box-Overs (24/20″) (Rx+ 30/24″)

1 Minute
AMRAP Double Unders

10 AM
Hero WOD

“Barraza”

18 Minute AMRAP
200m Run
9 Deadlifts (275/185 lbs)
6 Burpee Bar Muscle-Ups

*For every 1 Burpee Bar Muscle-up perform 1 Burpee + 2 Pull-ups to scale.

hero_ricardo_barraza_th400

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Friday, May 20, 2016

(Percentage work: 4 x 1 @ 95%)

Strength
12 Minutes
Establish a Max Load
2 Clean Pulls
2 Power Cleans
2 Hang Power Cleans

Conditioning
5 Rounds for Total Reps
Max Effort Hang Power Cleans (135/95 lbs) (Rx+ 185/125 lbs) (Rx++ 225/155 lbs)
50′ Handstand Walk after each round

*rest as needed

*Max Effort = AMRAP until the bar hits the ground. You may only rest in the Front Rack position or the top of the Deadlift. Both hands must be on the bar. If a hand comes off, your set is over.

*Scale the Handstand Walks with 100′ Bear Crawls or a 30 second Handstand Hold against the wall/Push-up Plank.

Thursday, May 19, 2016

*YOGA – 7:30 PM*

(Percentage work: 4 x 1 @ 95%)

Conditioning
(35 Minute Cap)
For Time
-Down and Up-
Run 300m
30 Alt. DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
30 Box Jumps (24/20″) (Rx+ 30/24″)
Run 300m
30 Wall Balls (20/14 lbs)
30 Toes to Bar
Run 300m
15 KB Turkish Get-ups (55/35 lbs) (Rx+ 70/55 lbs)

*Only perform the Turkish Get-ups once.