May 2022

Front Squats & Lunges E2MOM 12 Front Squats – 8 Lunges 6 Front Squats – 4 Lunges 3 Front Squats – 2 Lunges *Lunges Front Rack, alternating stationary, can step forward or backward* MainSite WOD (RX+) 5 Rounds For Time: (21min cap) 15 Barbell Lunges 95/65 RX+135/95 MRX 75/55 75 Double Unders *Lunges Front Rack, alternating […]

Bench Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 3min AMRAP: 5 Bar or Ring Muscle Ups MRX Chest to Bar Pull-Ups7 Power Clean 115/75 RX+ 135/95 MRX 75/55 9 Barbell Push-ups MRX Push-ups Rest 2min/Add weight 3min AMRAP: 5 Chest to Bar MRX Pull-ups7 Barbell Push-ups MRX

******************************************************************* We will closed Sunday, May 29 and Monday, May 30 in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as needed. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites

******************************************************************* We will closed Sunday, May 29th and Monday, May 30th in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day Weekend!

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to2 Hang Clean (squat or power) to1 Shoulder Overhead HERO WOD “DT” 5 Rounds For Time: (20min cap)12 Deadlifts 155/105lbs MRX 125/85 9 Hang Power Cleans6 Push Jerks *Compare to 23 May 19; 18 Aug 16* In honor of USAF

For Time: (6min hard cap) 40 Calorie Row or40 Calorie Bike or600m Run REST 2min from Hard Cap For Time: (20min cap)20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms) 50/35lbs MRX 35/20 20 Wallball Sit-ups or Toes to Bar 20/14lbs MRX 20/10lbs 40 Calorie Row/Bike or 600m Run40 Dumbbell Snatch (alt arms)40 Wallball Sit-ups or Toes to Bar20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms)20

Split Push Press to Split Jerk E3MOM 5 Split Push Press to 4 Split Jerk 4 Split Push Press to 3 Split Jerk 3 Split Push Press to 2 Split Jerk 2 Split Push Press to 1 Split Jerk 6min AMRAP: 6 Split Jerks12 Box Jump Overs Rest 3min 6min AMRAP: 6 Handstand Push-Ups RX+

Back Squat Build-Up E3MOM 5 x 5 For Time: (20min cap)800m Run/Row or 2k Bike40 Back Squats 75/55lbs RX+95/65 MRX 55/35 600m Run/Row or 1.5k Bike30 Front Squats400m Run/Row or 1k Bike20 Back Squats200m Run/Row or 0.5k Bike10 Front Squats Core & Squat Development 5 Skin the Cats20 Cossack Squats (alt)5 Skin the Cats20 Double KB Front Rack Lunges (alt)5 Skin the Cats20 Pistols

“Gymnasty XXX” by DB For Time: (40min cap) 10 Burpee Toes to Bar15 Knees to Elbows30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips RX+ Ring60 Hand Release Push-Ups5 Ring Muscle-Ups10 Bar Muscle-Ups15 Chest to Bar20 Pull-Ups20 Left Leg Pistols MRX 20 Left Leg Rear Lunges 20 Right Leg Pistols MRX 20 Right Leg