Monthly Archives: May 2014

Sunday 140601

All-levels/Beginner: A. Back Squat 5×5 @ 75% +10# B. 60/50 wall walks for time. Start with 2:00 min row, each calorie completed = 1 wall walk completed. Clock keeps running after the row is completed. Score is total time. Experienced… Read more »

Saturday 140531

All-levels/Beginner: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Strict Pullups Experienced : “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Strict… Read more »

Friday 140530

All-levels/Beginner / Experienced / CFE: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50… Read more »

Thursday 120529

All-levels/Beginner: A. Press 5×5 @ 75% +2.5-5# B. 3 minutes Double Unders 3 Minutes Wall Ball 2 Minute Double Unders 2 Minute Wall Ball 1 Minute Double Unders 1 minute Wall Ball Experienced: A1. 5×5 Press @ 75% A2. 5×5-8 Barbell… Read more »

Open Shirts!

Hey Guys, Your Open shirts have arrived. We have them at the front desk of 28th St, and they are available for pick up starting this morning. Payment will be due at the time of pickup and you can use… Read more »

Wednesday 140528

All-levels/Beginner: A. Work up to a heavy power clean in 10 minutes. Drop 30-40# and do 5×2 at the same weight. B. Reverse Tabata L-Sit Experienced: A. Work up to a heavy power clean in 10 minutes. Drop 30#-40# and… Read more »

Tuesday 140527

All-levels/Beginner: 30 minute EMOM: Power Snatch – start with warm up weight, hit each weight at least 3 times prior to increasing the weight. Experienced: 30 minute EMOM: Snatch – start with warm up weight, hit each weight at least… Read more »

Sunday 140525

Programming & Holiday Schedule Notes: Make ups for “Cindy” and “Elizabeth” will be today, Sunday 5/25 in the Experienced WOD classes. Do NOT plan to make up “Cindy” on Sunday if you plan to attend the Memorial Day “Murph” workout… Read more »