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Tuesday WOD 5/28/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-


MEMORIAL DAY MONDAY

Screenshot

MEMORIAL DAY MURPH – The hero WOD that stands as a testament to the enduring legacy of US NAVY SEAL Lt. Michael Murphy who died heroically in the line of duty in Afghanistan on June 28th, 2005. MURPH was introduced as a CrossFit Hero workout on August 18th, 2005 and has become a long-standing tradition observed by CrossFit and a broader global community

Doors open at 730am (time to get your body ready) Briefing Starts at 8am. If you are too late to get warmed up and be on time for the briefing you will be asked to start later than the official start time. Warm up is very important.


Saturday WOD 5/25/24

Saturday WOD 830AM – CLOSED SUNDAY – Monday MURPH at 8am.

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS

10-9-8-7-6-5-4-3-2-1

HANG POWER CLEANS

BURPEES OVER THE BAR

ABMAT SIT UPS


Friday WOD 5/24/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps

Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD: 
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps


Thursday WOD 5/23/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Cardio
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon:
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-