May 2022

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 […]

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

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

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

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

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