Monday 5/1/17 – Sunday 5/7/17
Saturday 11am class cancelled, coaches will be getting CPR certified.
Happy Mothers Day Moms!
We will be having Open Gym 1-5 and 3pm class
Memorial Day Murph at SRCF Invite Friends and Family to join us! use promo code : MURPH2017 To sign up on Wodify before coming in on May 29th! Link below!
We are hosting a competition, SHOWDOWN AT THE SWAMP on June 17th! Sign up to compete, show up to support!
EMOM x 9
Minute 1- 10 bar facing burpees
Minute 2- 12 front squats 155/105, ftg
Minute 3- ME strict c2b pull-up
3 Position Power Snatch
50 Front Rack Walking Lunges, Double KB or DB
50 Overhead Walking Lunges, Plate
1A. Bench Press 5-5-5-5-5
1B. Weighted Strict Pull-Up 5-5-5-5-5
1C. Sit-Ups 20-20-20-20-20
As many rounds & reps as possible in 10 minutes of:
9 Hang Power Cleans 115/80
3 Rounds for Individual Times of:
30/24 Calorie Row
15 Box Jump Overs 24/20
* Rest 3 Minutes between Rounds
Front Squat, Heavy Single
5 Rounds for Time of:
4 Clean & Jerk 225/155
6 Bar Muscle-Ups
40 Ft Handstand Walk
3 Rounds for Quality:
20-30 GHD Sit-Ups
8-12 Glute-Ham Raises
Teams of 2
800m Run Buy-In (run together)
40 Back Rack Lunges 135/95lbs
800m Run Cash-Out (run together)
*Teams may divide the work however they like, but both people must complete the runs.
Partner WOD For time:
Accumulate 10,000lbs (men) / 7,000lbs (women) of Ground to Overhead
*One person working at a time
Once complete, perform the following in any order (movements can be broken up, as well, as long as all reps are completed). BOTH partners can be working at the same time on different movements. KEEP TRACK OF WHERE YOU BOTH ARE!
75 box jumps (24/20)
80 Russian kbs (70/53)
85 wall balls (20/14)
300 double unders
15 rope climbs
The team must accumulate 5 min in any variation of the Hollow Body hold