May 2015

WOD: A. Strict Press: 8-8-8-8-8 E2MOM from the floor B. 17 minute AMRAP of: 8 hang power cleans to shoulder to overhead 95/65 RX+ 135/95 (55 and over 75/55) 40 double unders 4 wall walls RX+ 40ft handstand walk Row 200m OR Run 200m (athlete’s choice) REMINDER: We will be hosting The Murph Challenge this Saturday at […]

WOD: A. Overhead Squat: 2-2-2-2-2 E2MOM B. In 10 minutes, establish a 3RM TnG squat snatch C. “Isabel” 30 reps for time of: squat snatch 135/95 REMINDER: We will be hosting The Murph Challenge this Saturday at 9am. All other classes on Saturday are canceled. We will be closed on Sunday 5/24 and Monday 5/25 in observance

WOD: 10 rounds for time of: 15 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 10 box jumps or step ups 24″/20″ RX+ 30″/24″ 400m run REMINDER: We will be hosting The Murph Challenge this Saturday at 9am. All other classes on Saturday are canceled. We will be closed on Sunday 5/24 and Monday 5/25 in observance

WOD: A. In 10 minutes, build up to a 1RM Bear Complex (1 rep of the following: 1 power clean to 1 front squat or 1 squat clean – to 1 push press, jerk or thruster – to 1 back squat to 1 back rack jerk or thruster) *compare to Feb 14 2015 where lifts were

WOD: “BOWEN” 3 rounds for time of: 800m run 7 deadlifts 275/185 10 burpee pull-ups 14 single arm KB thrusters 24kg/16kg (7 each arm) 20 box jumps 24″/20″ Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was

WOD: A. Push Press: 2-2-2-2-2 E2MOM B. 50/50 Work/Rest 1 minute AMRAPs: 5 rounds of: 1 min AMRAP of HSPU or barbell shoulder to overhead 95/65 or 75/55 rest 1 minute 1 min AMRAP of double unders or single unders rest 1 minute Score 1 = total number of HSPU or shoulder to overhead Score 2

WOD: A. Hang Power Clean: 4-3-2-1 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans 135/95 or “Nasty Girls V2” 3 rounds for time of: 50 one-legged squats, alternating 7 muscle ups 10 hang power cleans 175/115

WOD: A. 15 minute AMRAP of: Buy In: 1200m run, then 2 rope climbs 15′ RX+ 20′ (55 and over 1 rope climb 15′) 5 hang kettlebell snatch left arm 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 5 hang kettlebell snatch right arm 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 10 deadlifts 225/155 RX+ 275/185 (55

WOD: A. 8 minute AMRAP of: Buy In: 200 double unders, then 10 WBS 20/14 10′ 10 T2B or V-ups rest 2 minutes 4 minute AMRAP of: Buy In: 100 double unders, then 5 WBS 20/14 10′ 5 T2B or V-ups rest 5 minutes, transition B. Back Squat: 2-2-2-2-2 E2MOM

WOD: EMOM for 10 minutes: -ODD: max reps squat clean thruster 135/95, 115/80, 95/65, or 75/55 -EVEN: rest 4 minutes to rest/set-up…then EMOM for 8 minutes: -ODD: max reps chest to bar pull-ups or regular pull-ups -EVEN: rest 4 minutes to rest/set-up…then EMOM for 6 minutes: ODD: max reps burpees EVEN: rest SCORE = Total all