Friday Workout: Pull-up, Deadlift, Sit-up, Run

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WOD

Level 1

Complete the Following for Time:

  • Deadlift* x 5
  • Supine Ring Row x 5
  • Abmat Sit-up x 20
  • Run x 600m
  • Deadlift x 7
  • Supine Ring Row x 7
  • Abmat Sit-up x 20
  • Run x 400m
  • Deadlift x 9
  • Supine Ring Row x 9
  • Abmat Sit-up x 20
  • Run x 200m

Level 2

Complete the Following for Time:

  • Deadlift (275/185) x 5
  • Pull-up weighted with medball (20/10) x 5
  • Abmat Sit-up x 25
  • Run x 800m
  • Deadlift x 7
  • Pull-up weighted with medball x 7
  • Abmat Sit-up x 25
  • Run x 400m
  • Deadlift x 9
  • Pull-up weighted with medball x 9
  • Abmat Sit-up x 25
  • Run x 250m

*For L1, choose challenging weight for deadlift.  Scale supine ring rows as needed. If subbing rowing, do 1000m, 500m, 250m

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

Thursday Workout: Snatch, Wall Ball/PS

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5PM “MURPH” CREW!

STRENGTH

In 10 Minutes, work up to a heavy 2 rep Snatch

*Full snatch – scale to power snatch + OHS if necessary. If still working on the movement, practice from the hang position

WOD

Level 1

3 Rounds for Time:

  • Wall Ball (14/8) x 20
  • Hang Power Snatch x 10

Level 2

3 Rounds for Time:

  • Wall Ball (20/14) x 25
  • Power Snatch (95/65) x 12

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

Wednesday Workout: AMRAP 7s

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WOD

Level 1

AMRAP 7:

  • Hang Power Clean (75/45) x 15
  • Burpee x 15
  • Jump Rope Single x 60

Rest 3 Minutes

AMRAP 7:

  • Push Press (75/45) x 15
  • Deadlift (75/45) x 15
  • Jump Rope Single x 60

Level 2

AMRAP 7:

  • Hang Power Clean (115/85) x 15
  • Burpee Over the Bar x 15
  • Double Under x 30

Rest 3 Minutes

AMRAP 7:

  • Shoulder to Overhead (115/85) x 15
  • Deadlift (115/85) x 15
  • Double Under x 30

Notes: Must be two-footed takeoff and two-footed landing on bar burpees.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

Tuesday Workout: Clean Double, AMRAP 12

Awesome effort to everyone who completed “Murph” on Memorial Day!  The 10AM crew is pictured below!

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 STRENGTH

Clean, work up to a heavy double in 10 Minutes

Notes: Should be a full squat clean

WOD

Level 1

AMRAP 12:

  • Row x 20 cals
  • Russian Kettlebell Swing (45/30) x 20
  • Box Jump Step Down (18/12) x 20
  • V-Up x 20

Level 2

AMRAP 12:

  • Row x 20 cals
  • Kettlebell Swing (70/53) x 20
  • Box Jump Over (24/20) x 20
  • Toe to Bar x 20

Notes: Can sub 200m run for row if you want, or start staggered.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

Monday Workout: Memorial Day “Murph”

Due to the holiday there is no comp class today (Sunday). Please note that we will have classes at 10AM and 5PM only for “Murph” on Monday!

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WOD

“Murph”

  • Run 1 Mile
  • Pull-up x 100
  • Push-up x 200
  • Air Squat x 300
  • Run 1 Mile

NOTES:

  • Compare to last year
  • Partition the pull-ups, push-ups, and air squats as needed.
  • Wear a 20lb vest if you have it.
  • Consider scaling to “Half-Murph” if first time doing this workout: 800m run, 50/100/150, 800m run.
  • Make recovery a priority this week.
  • Feel free to bring a friend or come in if you are not a member as this is open to anyone daring enough to take it on!
  • Do work

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites, and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 Mile Route:

From the gym: 1) Turn left out of the parking onto Belleview Ave. 2) Turn left onto River Rd. 3) Run along River Rd until you get to River Ct. 4) Turn around and run back to gym.

1 Mile Route

Friday Workout: Filthy Fifty

Reminder that this Monday (May 25) is Memorial Day “Murph” – we will have 2 classes only for the workout: 10am and 5pm.  All other classes are canceled.  Good luck to everyone who will be taking on this workout!

WOD

Level 1

For time:

  • 30 Box jumps (24/20)
  • 30 Jumping pull-ups
  • 30 Kettlebell swings (45# / 35#)
  • Walking Lunge 30 steps
  • 30 Knees to elbows
  • 30 Push press (45 pounds)
  • 30 Back extensions,
  • 30 Wall ball shots (20/14 pound ball)
  • 30 Burpees
  • 30 Double unders

Level 2

“Filthy Fifty”

For time:

  • 50 Box Jumps (24″ / 20″)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (45# / 35#)
  • Walking Lunge 50 steps
  • 50 Knees to Elbows
  • 50 Push Press (45 pounds)
  • 50 Back Extensions (sub 45# Good Mornings)
  • 50 Wall Balls (20# / 14#)
  • 50 Burpees
  • 50 Double Unders

Notes: For jumping pull-ups – from a standing position the distance from the bottom of the bar to the bottom of your chin should be at least 14 inches. For another reference, make sure that when reaching up your wrist is easily clearing the pull-up bar.

Compare Here

ANNOUNCEMENTS/UPCOMING EVENTS

1. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
2. Check this out for more announcements and upcoming events!

 

Thursday Workout: Run, MU, C&J

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 WOD

Level 1

For Time:

  • Run x 600m
  • Ring Row x 20
  • Clean and Jerk (75/45) x 15
  • Run x 400m
  • Ring Row x 15
  • Clean and Jerk x 10
  • Run x 200m
  • Ring Row x 10
  • Clean and Jerk x 5

Level 2

For Time:

  • Run x 800m
  • Muscle Up x 9
  • Clean and Jerk (155/105) x 15
  • Run x 400m
  • Muscle Up x 6
  • Clean and Jerk x 10
  • Run x 250m
  • Muscle Up x 3
  • Clean and Jerk x 5

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
2. Check this out for more announcements and upcoming events!

Wednesday Workout: 5 Rounds, Thruster, T2B, DU

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PICK UP A PAIR OF SHADES AT THE CHECK-IN KIOSK!

WOD

Level 1

4 Rounds for Time:

  • Thruster (85/45) x 7
  • V-Up x 14
  • Jump Rope Single x 100

Level 2

5 Rounds for Time:

  • Thruster (135/95) x 7
  • Toe to Bar x 14
  • Double Under x 50

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
2. Check this out for more announcements and upcoming events!

Tuesday Workout: AMRAP 15

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WOD

Level 1

AMRAP 15:

  • Hang Power Snatch x 3
  • Burpee x 15
  • Abmat Sit-up x 25

Level 2

AMRAP 15:

  • Power Snatch (155/105) x 3
  • Burpee Over the Bar* x 15
  • Abmat Sit-up x 25

*Must be two-footed takeoff and two-footed landing on bar burpees

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
2. Check this out for more announcements and upcoming events!

Monday Workout: PC 5RM and Retest WOD

Congratulations to all of the UVA Graduates!

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WOD

Level 1

A. In 10 Minutes, work up to a challenging hang power clean

Rest 5 Minutes

B. Then (starting at 15:00), Complete the following for time:

Run x 400m

5 Rounds of:

  • Ring Row x 5
  • Push-up x 10
  • Air Squat x 15

Run x 400m

Level 2

A. In 10 Minutes, work up to heavy 5 rep Power Clean (must be touch and go)

Rest 5 Minutes (break down bars and put stuff away)

B. Then (starting at 15:00), Complete the following for time:

Run x 800m

10 Rounds of:

  • Pull-up x 5
  • Push-up x 10
  • Air Squat x 15

Run x 800m

POST YOUR SCORES TO THE COMMENTS!

Compare Here

ANNOUNCEMENTS/UPCOMING EVENTS

1. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
2. Check this out for more announcements and upcoming events!