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Saturday WOD 4/17/21

Flashback to 2017 MURPH at CFOIB

Saturday WOD 830am – SPIN at 7am is full!

A little MURPH prep!

Team of 2

RUN TOGETHER 400 Meters

then 20 Min AMRAP (you go/I go alternating movements each round)

5 Pull-ups

10 Push- Ups

15 Air Squats

RUN TOGETHER 400 Meters

 


Friday WOD 4/16/21

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

Strength:
Spend 15 Minutes working on Barbell Power Cleans build to Heavy 1 Rep
For Time:
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10

Strength:
Spend 15 Minutes working on Barbell Power Cleans build to Heavy 1 Rep
For Time:
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10

Strength:
Spend 15 Minutes working on Barbell Power Cleans build to Heavy 1 Rep
For Time:
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10


Thursday WOD 4/15/21

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

Strength:
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
(reference load for 4/8 and go up since we have less reps and higher percentage)
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)

Strength:
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
(reference load for 4/8 and go up since we have less reps and higher percentage)
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)

Strength:
5 sets
New sets every 90 sec
3 Deadlifts @ 80%
(reference load for 4/8 and go up since we have less reps and higher percentage)
Workout:
For Time
90/70 Cal. Assault Bike
45 Deadlifts (225/155)


Wednesday WOD 4/14/21

Coach Taylor on the wall.

Wednesdays Schedule: 6am/8am/9am/530pm WOD

Strength
(Reference 3/31 and 2/11 Loads0
Push Press
5 @ 75%
3 @ 85%
1 @ 95%+
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Row
100 Meter Farmer Hold Carry (150/100)
30 Shoulder to Overhead (135/95)

Strength
(Reference 3/31 and 2/11 Loads0
Push Press
5 @ 75%
3 @ 85%
1 @ 95%+
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Row
100 Meter Farmer Hold Carry (150/100)
30 Shoulder to Overhead (135/95)

Strength
(Reference 3/31 and 2/11 Loads0
Push Press
5 @ 75%
3 @ 85%
1 @ 95%+
Workout:
Partner
4 rounds
80/60 Calories Assault Bike or 70/50 Calorie Row
100 Meter Farmer Hold Carry (150/100)
30 Shoulder to Overhead (135/95)


Tuesday WOD 4/13/21

Athlete Casey Fallon

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

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Workout:
2 Sets
3 Rounds
Run 200m
15 GHD’s or 25 Abmat Sit Ups
Run 200m
15 handstand push ups or 10 Strict Handstand Push Ups
-Rest 3:00 between rounds-

Workout:
2 Sets
3 Rounds
Run 200m
15 GHD’s or 25 Abmat Sit Ups
Run 200m
15 handstand push ups or 10 Strict Handstand Push Ups
-Rest 3:00 between rounds-

Workout:
2 Sets
3 Rounds
Run 200m
15 GHD’s or 25 Abmat Sit Ups
Run 200m
15 handstand push ups or 10 Strict Handstand Push Ups
-Rest 3:00 between rounds-


Monday WOD 4/12/21

A view from the BAR …. Richies Bar!

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN at 530 is FULL

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Monday WOD:
Strength
5 sets
New set 2 minute
5 Back Squats
Start at 60% add weight each set to get to max 5 reps
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

Monday WOD:
Strength
5 sets
New set 2 minute
5 Back Squats
Start at 60% add weight each set to get to max 5 reps
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar

Monday WOD:
Strength
5 sets
New set 2 minute
5 Back Squats
Start at 60% add weight each set to get to max 5 reps
Workout:
3 Rounds
100 Double Unders
Wood Plank Down and Back of Double Front Rack Walking Lunge 50s/35s
25 Toes to bar