Month: May 2018

Tuesday – 180529

SWOD 10 minutes to work up to a heavy single Power Clean then, every 30 seconds for 15 rounds: Power Clean x 1 rep @ 75% of today’s heavy WOD For time (10 min cap): 30 DB Squats Cleans (50’s/35’s) 100 Double Unders (Mod = 50 attempts or 300 Single Unders) 15 Man-makers (50’s/35’s)

Monday – 180528

ANNOUNCEMENTS  Memorial Day Murph Monday, May 28th @ 9am (one class only) Memorial Day BBQ Monday, May 28th from 1pm-3pm @ Sol’s house 6420 Brentwood St, Arvada We will have burgers and hot dogs – bring a side to share! Pool Party!!! Monday, May 28th from 3pm-??? @ Clarence’s house 2870 Newland St, Wheat Ridge WOD “Murph” For time: …

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Saturday – 180526

ANNOUNCEMENTS  Memorial Day Murph Monday, May 28th @ 9am (one class only) Memorial Day BBQ Monday, May 28th from 1pm-3pm @ Sol’s house 6420 Brentwood St, Arvada We will have burgers and hot dogs – bring a side to share! WOD Teams of 3, complete 4 rounds for time of: 400m Sled Pull w/ Farmer Carry 60 Alternating Burpees …

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Friday – 180525

ANNOUNCEMENTS  Memorial Day Murph Monday, May 28th @ 9am (one class only) Memorial Day BBQ Monday, May 28th from 1pm-3pm @ Sol’s house 6420 Brentwood St, Arvada We will have burgers and hot dogs – bring a side to share! SWOD Deadlift Warm Up Sets 2 x 5 reps @ Empty Bar 1 x 5 …

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Wednesday – 180523

SWOD Every 90 seconds for 15 minutes (10 sets), complete: Touch-and-go Power Snatch x 3 reps – increase load as possible WOD “Regionals Event 18.4” For time (12 min cap): 2 rounds of… 10 Snatches (175/125) 12 Burpees then, 2 rounds of… 10 Snatches (115/75) 12 Burpees

Tuesday – 180522

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Floor Press x 5 reps – increase load as possible “Regionals Event 18.5” For time (25 min cap): 50 Handstand Push Ups 50 Toes to Bar 50 Calories on Assault Bike or Rower 50 Weighted Box Step Overs (70’s/50’s, 24″/20″) 50ft Right-arm Overhead Lunge (70/50) …

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