WOD/Events

Open gym added from 9:30-10:45am today.
Athletes, with the Memorial Day weekend coming up, please note the schedule changes for this Saturday, Sunday and Monday.
Saturday: Normal schedule with classes capped at 17 athletes. Be sure to reserve!
Sunday: No Yoga, no skills class, no open gym. 11:15am and 5:30pm WODs
Monday: Murph at 9am, 10am and 5:30pm
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Benchmark Wod
“Grace”
30 Power Clean and Jerks 135/95

Finisher EMOM 10:
Odd: 5-10 Strict HSPU Fx: kipping HSPU
Even: 35 Doube Unders

Rope Climb Technique

6 Rounds For time:
200 Meter Run
3 Rope Climbs
6 Burpees
9 Wall Ball Shots 20/14

Finisher:
50 Hollow Rocks

Back Squat
Establish a 5RM
NY: 5 x 5 (across)

AMRAP 9:
30 Double Unders
15 Kettlebell Swings 32/24, Fx: 24/16
*5 burpee penalty if you don’t go unbroken on the KBS

Free Class is tonight with Coach Claire at 6:30pm!
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Push Jerk
Find a Heavy triple from the Floor
18:00

5 Rounds for time:
4 Ring Muscle Ups Fx: 4 Pull ups + 4 ring Dips
6 Front Squats 155/105, Fx: 115/80
8 Toes to Bar

Monday: Bench Press
Tuesday: Push Jerk
Wednesday: Back Squat
Thursday: Rope Climb Technique
Friday: “Grace”
Saturday: Front Squat
Sunday: Partner WOD
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Meathead Monday:
Superset:
Bench Press: 3 x 5 (ME)
Strict pull-ups, 4 sets of burnouts
(feel free to go weighted)

Giant Set:
DB Bicep Curl 3 x 8 each side (ME)
DB Ticep Kick Back 3 x 8 (ME)
Single Arm DB/KB Row 3 x 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional finisher:
1 mile time trial
or
5k run

Deadlift
5 x 3 @ 90-95% of 5RM
Beginners: 5 x 5 add 5-10#
18:00 Cap

AMRAP 9:
7 Thrusters 95/65, Fx: 75/55
21 Double Unders

Free Class at Noon with Coach Rob! If you attend a free class and sign up for the May 23rd Foundations you get $25 off the course!
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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
Compare: 9/10/2016
Finisher:
“Weighted Pull Ups
5 x 3 (A: at challenging weight)
Fx: Unweighted

Handstand Walk Technique:
RX: 100m For time:
Fx: 50m For time
Partner WOD:
1 Working, 1 Resting:
For Time:
2K Row
50 Front Rack Lunges 115/80, Fx: 95/65
50 Toes to Bar
50 Burpee Box Jump overs 24/20
50 Deadlifts 165/115
2K Row