(479) 644-8108

Saturday May 30th

WOD
2 Person Teams
“Deck of Cards”
AMRAPx20
Hearts – Front Squats 115/85
Clubs – S2OH 115/85
Diamonds – GS Box Jumps 24/20
Spades – GS Push Ups *Feet on 45# Plate 
Joker – 5 Rope Climbs
Ace = 21 reps
Kings= 13 reps
Queen = 12 reps 
Jack= 11 reps

Friday May 29th

Shout out to CFNWA alumni Lauren Conner on making it to Super Regionals last weekend. Proud of you LL

WOD
EMOMx15
Odd- 2 Hang Cleans (UB Power or Squat)
Even – 3/2 MU (sub 5 Ring Dips)

then

AMRAPx3
5 Deads 225/155 *TnGo
10 TTB
  
rest 1:00

AMRAPx3 
10 Wallballs
25 II Unders

rest 1:00

AMRAPx3 
9 Burpees
7 Cal Row

 

Tuesday May 26th 2015

Travis Brandt honoring “murph” and those that gave all.

WOD
Strength
Shoulder Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

Conditioning
3 Person Teams
AMRAPx8
Run 200
KB SDLHP 70/53
Medball OH Lunges 20/14

During the conditioning athletes will rotate through each movement and keep track of completed reps of lunges and sdhp. 

MURPH


Lt Michael Murphy Born May 7th 1976 – Died June 28th 2005

https://www.youtube.com/watch?v=hZ51mD1-zzs

Weekend Hours to include 6am, 7am, 8am, 9am, 10, 11am.

“Murph”

Run 1 Mile
100 Pull Ups 
200 Push Ups 
300 Air Squats 
Run 1 Mile 

If you have a vest wear it. 

Sunday May 24th

WOD
Strength/BB
EMOMx15
1 Power Clean + 1 Squat Clean + 1 Jerk *Climbing

Conditioning 

100 II Unders 
25 TTB
75 II Unders
25 Sit Ups
50 II Unders
25 Sit Ups
25 II Unders
25 TTB