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2016 May'S ARCHIVE

  • Tuesday 05/31/16

    By KB Vines | In WODS | on May 31, 2016

    For time:3 rounds: 20 wall balls 20/14 rx. 18/12 sc. 16/10 bg 50 double unders    -rest 1 minute- 2 rounds: 5 squat snatches 155/105 rx. 115/75 sc. 75/45 bg 15 hand stand push-ups    -rest 1 minute- 15 muscle ups or 30 muscle up transitions

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  • Monday 05/30/16

    By KB Vines | In WODS | on May 30, 2016

    Reminder:5am 8:30 and 5:30 classes only tomorrow. Hope everyone has a great Memorial Day. Remember it’s not about the sales, bbq, or getting an extended weekend. It’s about honoring the men and women who died while serving in the US military. 🇺🇸🇺🇸 Option A: “Murph” Run 1 mile  100 pullups 200 push-ups 300 squats Run […]

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  • Friday 05/27/16

    By KB Vines | In WODS | on May 27, 2016

    “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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 and he’d named it “Body Armor”. From here on it will be referred to […]

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  • Thursday 05/26/16

    By KB Vines | In WODS | on May 26, 2016

    “All human beings should be able to perform basic maintenance on themselves,” ~Kelly Starrett Active recovery day: A)15 minutes of rowing at a conversational pace  B)with a running clock for 15 minutes    Minute #1: thoracic mobility    Minute #2: hip mobility    Minute #3: shoulder mobility Just a heads up, murph will be programmed […]

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  • 05/25 wednesday

    By KB Vines | In WODS | on May 25, 2016

    05/25/16 A)Wendler cycle #2 week 3 Still adding 5lbs to your 1rm shoulder press. Multiple that by 90% and you have your training max. Warmup: 1×8@45%. 1×6@60%. 1×2@70 Working: 1×5@75%. 1×3@85%. 1×1+@95% B) 3 rounds:      30 seconds max effort mountain climbers      15 seconds rest      30 seconds max effort sit-ups  […]

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  • Tuesday 05/24

    By KB Vines | In WODS | on May 24, 2016

    A) 8 minute amrap:      8 chest to bar pullups      24 double unders  B) 4x400m sprints       Rest 60 seconds between each sprint.    If you deviate +/- 5 seconds, 1:00 plank hold. Add total penalty time and complete at the end of your runs.

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  • Monday 05/23

    By KB Vines | In WODS | on May 23, 2016

    A)Wendler cycle #2 week 3 Still adding 10lbs to your 1rm back squat. Multiple that by 90% and you have your training max. Warmup: 1×8@45%. 1×6@60%. 1×2@70 Working: 1×5@75%. 1×3@85%. 1×1+@95% B)” regional-ish event 6″ For time:  1,000m row  100ft hand stand walk or 10 wall walks 10 overhead squats 225/155 rx+ 185/125 rx   […]

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  • Friday 05/20

    By KB Vines | In WODS | on May 20, 2016

    05/19/16 A)Wendler cycle #2 week 2 Use training max from last week.(10lbs added to your 1rm deadlift x 90%) Warmup: 1×8@45%. 1×6@60%. 1×2@70% Working: 1×3@80%. 1×3@85%. 1×3+@90% B) 4 rounds:      30 seconds max effort shuttle sprints (50ft)     30 seconds rest     30 seconds max effort pullups     30 seconds […]

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  • Thursday 05/18/16

    By KB Vines | In WODS | on May 19, 2016

    05/19/16 A) every 90 seconds for 6 minutes: 1 clean+5 front squats@55% 1rm Front squat 2 cleans+4 front squats@60% 3 cleans+3 front squats@65% 4 cleans+2 front squats@60% 5 cleans+1 front squat@55% B) 15-1     Calorie row     1-15     Hand stand push-ups  Ex: 15 calorie row/1 handstand push-up         14/2…

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  • Wednesday 05/18/16

    By KB Vines | In WODS | on May 18, 2016

    05/18/16 A)Wendler cycle #2 week 2 Use training max from last week.(5lb added to your 1rm shoulder press x 90%) Warmup: 1×8@45%. 1×6@60%. 1×2@70% Working: 1×3@80%. 1×3@85%. 1×3+@90% B)***leaderboard***  “Nancy”     5 RFT 400m run 15 overhead squats 95/65 rx 75/45 sc 45/25bg

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