May 27, 2015
Skill: Kipping (10 min)
WOD
AMRAP 15 min
10 Toes to Bar
20 Wall Balls (20/14 to 10’/9’)
200m run with Med Ball
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May 26, 2015
SWOD
Deadlifts 3×5 @85%
WOD
5 Clean and Jerks (135/95)
5 KB Swings (70/53)
10 Clean and Jerks
10 KB Swings
4 Rounds for time
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May 25, 2015
SWOD
Snatch 6×2 (Heavier than last week)
WOD
Benchmark WOD
“Annie”
50 Double unders (150 singles)
50 Sit-ups
40 Double unders (120 singles)
40 Sit-ups
30 Double unders (90 singles)
30 Sit-ups
20 Double unders (60 singles)
20 Sit-ups
10 …
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May 22, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
WOD
24-16-8
HSPU
Power Cleans
Rx: 135/95
RxA: 155/115
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May 21, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (15 min)
Back Squat: 1×5@60,70, 75, 75%
Front Squat: 1×5@60, 70, 75%
WOD
10 Pullups
10 Diamond Pushups
8 STO
4 Hang Squat Snatches
20 Unbroken Double Unders (40 singles)
-4 Rounds …
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May 20, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
WOD
AMRAP 16 min
4 DB Manmakers (40/30)
8 Burpee Broad Jumps (6’/4’)
16 Pistols
32 Mountain climbers
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May 19, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (15 min)
Deadlifts 4×1 @90%
WOD (30 min cap)
Buy In: 1 mile run
3 Rounds of:
20 HR Pushups
10 Back Squats (135/95)
Cash Out: 1 mile run
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May 18, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD
Snatch 6×2
WOD
EMOM 9 min
5 OHS (135/95)
Even min: Max Toes to Bar in time remaining
Odd min: Max situps in time remaining
Score: Total reps of T2B and …
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May 17, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
SWOD (15 min)
Back Squat: 1×5@60,70, 75, 75%
Front Squat: 1×5@65, 70, 75%
WOD
10-1
Thrusters (95/65)
5 Burpee Box Jumps (24/20)
after each set of Thrusters
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May 15, 2015
Announcements
- Memorial Day MURPH 2015 CLICK HERE
WOD
AMRAP 4 min
500m row
Max reps Wall Balls in time remaining (20/14 to 10’/9’)
rest 2 min
AMRAP 4 min
50 Wall Balls
Max reps Hang Power Snatch in time …