WOD 5/30/14

Pause Back Squat 5×3 @ 70%


Hand Stand Pushups 3×5 (kipping or strict)


9 Rounds:
4 Box Jump (24/20)
8 Burpees
12 KB Swing (53/35)




WOD 5/28/14

Build up to 75% of 1RM DL for 5 reps


Kipping Practice


Wall Ball (20/14)
Overhead Plate Lunges (45/25)



WOD 5/26/14


1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
* Pullups, Pushups, and Air Squats may be partitioned out however the athlete chooses*

Week of 5/26 – 5/31


Tomorrow we’re doing Murph . . . We’ve prepped, we’ve trained, we’ve sweat—and now it’s go time! All that hard work is about to pay off, not just the Murph Prep you did, but the WOD’s we do day in and out. And you’ll see tomorrow afternoon when the workout is finished and you’re munching on food from the potluck, you’ll see that it was all worth it 🙂

The workout “Murph” is named after Lt. Michael Murphy, a former Navy SEAL who was killed in the line of duty in Afghanistan. For his actions, he was posthumously awarded the Medal of Honor. The website http://themurphchallenge.com/ has more information if you’re interested. The book Lone Survivor is also a fantastic read about the story of Michael Murphy.

Can’t wait to see everybody tomorrow! Remember, it’s a potluck so please bring a dish to the workout to share with all the athletes. Doesn’t have to be anything crazy, just something preferably tasty 🙂

We’ll be running “Murph” tomorrow at 10am. See you then!


WOD 5/23/14

Front Squat 4×4 @ 80%


90 sec EMOM for 8 rounds
– 2 Power Snatch + 2 Overhead Squats


For Time:
Box Jump (24/20)
KB Swing (53/35)




WOD 5/22/14

Strict Press 3×7 @ 60%


Handstand Walk or Kipping Practice


4 Rounds:
15 Wall Ball (20/14)
30 Double Unders