April 28, 2013

WODs

Wednesday WOD – 052318

Tilly

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Farmers Carry: 6×100’ AHAP
A2. SA OHS @22X0: 6×5 /arm

B. 4 rounds
1:00 Bike
1:00 AKBS 35/26, 53/35
1:00 Air squats
1:00 rest

NASAL inhale, MOUTH exhale.

Fitness
A1. Farmers Carry: 6×100’ AHAP
A2. SA OHS @22X0: 6×5 /arm

B. 4 rounds
1:00 Bike
1:00 AKBS 35/26, 53/35
1:00 Air squats
1:00 rest

NASAL inhale, MOUTH exhale.

Performance
A1. Farmers Carry: 6×100’ AHAP
A2. SA OHS @22X0: 6×5 /arm

B. 4 rounds
1:00 Bike
1:00 KB Snatch 53/35
1:00 Air squats
1:00 rest

NASAL inhale, MOUTH exhale.

C1. Banded Deadbug: 4×10 /side
C2. Landmine Russian Twist: 4×10/side
C3. SA Ring Plank: 4×0:20 /side

Tuesday WOD – 052218

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. SS DB RDL @30X0: 4×10 /leg
A2. SA Z Press @10X1: 4×10 /arm

B. For time:
10-9-8-7-6-5-4-3-2-1 Push Jerk 95/65
55-50-45-40-35-30-25-20-15-10 Single Unders

Fitness
A1. SS DB RDL @30X0: 4×10 /leg
A2. SA Z Press @10X1: 4×10 /arm

B. For time:
10-9-8-7-6-5-4-3-2-1 Push Jerk 115/85
55-50-45-40-35-30-25-20-15-10 Double Unders

Performance
A. 3 Pos Clean: Build to tough set

B1. SS DB RDL @30X0: 4×10 /leg
B2. SA Z Press @10X1: 4×10 /arm

C. For time:
10-9-8-7-6-5-4-3-2-1 Push Jerk 135/95
55-50-45-40-35-30-25-20-15-10 Double Unders

D. 4K Skierg for Time

Monday WOD – 052118

Justine

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Back Rack Reverse Lunge @20X0: 4×10 per leg
A2. Strict Pull-up @30X0: 4×8

B. EMOM 16
Min 1: 12 Cossack Squats (6/leg)
Min 2: 12 Ring Rows
Min 3: 12 Step Ups (6/leg)
Min 4: 20 Shoulder Taps

Fitness
A1. Back Rack Reverse Lunge @20X0: 4×10 per leg
A2. Strict Pull-up @30X0: 4×8

B. EMOM 16
Min 1: 12 Cossack Squats (6/leg)
Min 2: 12 Ring Rows
Min 3: 12 Step Ups (6/leg)
Min 4: 20 Shoulder Taps

Performance
A. 3-Pos Snatch: Build to tough set

B1. Back Rack Reverse Lunge @20X0: 4×10 per leg
B2. Strict Pull-up: @30X0: 4×8

C. EMOM 16
Min 1: 12 Cossack Squats (6/leg)
Min 2: 12 Ring Rows
Min 3: 12 Step Ups (6/leg)
Min 4: 20 Shoulder Taps

D. 4 Rounds:
15 Burpees
5 Muscle Ups
Rest 1:00

Saturday WOD – 051918

#fbf Murph 2017

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
PARTNER AMRAP 20
10-20-30-40-50…etc
Calorie Bike
SA DB Thruster 35/20

Fitness
PARTNER AMRAP 20
10-20-30-40-50…etc
Calorie Bike
SA DB Thruster 50/35

Performance
PARTNER AMRAP 20
10-20-30-40-50…etc
Calorie Bike
SA DB Thruster 50/35

Barbell Club
A. Snatch + OHS + Snatch + OHS: 5 sets
B. Clean + 2 FS + Jerk: 5 sets

Friday WOD – 051818

Coach Kyle

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Deadlift @11X0: 4×7
A2. CG Bench Press @30X0: 4×7

B. 3 Rounds for time:
400m Run
25 RKBS 53/35
15 Push-ups

Fitness
A1. Deadlift @11X0: 4×7
A2. CG Bench Press @30X0: 4×7

B. 3 Rounds for time:
400m Run
25 RKBS 70/53
15 Push-ups

Performance
A. Jerk Triple: Build to tough set

B1. Deadlift @11X0: 4×7
B2. CG Bench Press @30X0: 4×7

C. 3 Rounds for time:
400m Run
25 RKBS 70/53
15 Push-ups

D. Accessory:
DB Death March: 3×20 steps
Side lying Hip Adduction: 3×15 /leg

Thursday WOD – 051718

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Weighted Deadbug: 4×10
A2. Landmine Russian Twist: 4×10/side
A3. Side Star Plank: 4×0:30 /side

B. 5 Rounds for Reps:
0:30 Single Unders
0:15 Rest
0:30 Flutter Kicks
0:15 Rest
0:30 Ski Erg
0:15 Rest
0:30 Mountain Climbers
0:15 Rest

Fitness
A1. Weighted Deadbug: 4×10
A2. Landmine Russian Twist: 4×10/side
A3. Side Star Plank: 4×0:30 /side

B. 5 Rounds for Reps:
0:30 Double Unders
0:15 Rest
0:30 Flutter Kicks
0:15 Rest
0:30 Ski Erg
0:15 Rest
0:30 Mountain Climbers
0:15 Rest

Wednesday WOD – 051618

Stacey

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A. Gymnastics complex:
4 rounds NOT for time:
0:30 Hollow hold
0:30 Arch hold
3-5 Banded Pull-up
3-5 Kip Swings

B. AMRAP 20
5 Ring Rows
7 Burpees
5 Hang Power Cleans 75/55

Fitness
A. Gymnastics complex:
4 rounds NOT for time:
0:30 Hollow hold
0:30 Arch hold
3-5 Strict Pull-up
3-5 Kipping Pull-up

B. AMRAP 20
5 Pull-ups
7 Burpees
5 Hang Power Cleans 96/65

Performance
A. Gymnastics complex:
4 rounds NOT for time:
0:30 Hollow hold
0:30 Arch hold
3-5 Ring Pull-up
3-5 Ring Muscle Up

B. AMRAP 20
5 Pull-ups
7 Burpees
5 Hang Power Cleans 115/85