(479) 644-8108

Wednesday May 30th

WOD
BB/Strength
Back
 Squat 

3@73%, 2 @ 78%, 2@83%, 2@87% 1@90%

Pause Front Squats 

2-2-2 Heavy 

Capacity/Conditioning 

4 RFT of 

15 Burpees

30 Wallballs 20/14

50 II Unders 

Time Cap 18:00

FX

Back Squats

5×5

Pause Front Squats

2-2-2

4 RFT of

12 Burpees

25 Walballs

50 Single Unders 

Tuesday May 29th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

No reason to just honor the fallen on one day. We should honor them everyday. Heres another one that gave his life for love of country.

WOD
Hang Clean P/S/S
Work up to a Heavy Double

then

DT
5 RFT of
12 Deadlifts
9 Hang Power Claens
6 Push Jerks

Time cap 15:00
 

Monday May 28th


Happy Memorial Day to everyone. Take a moment to thank all of those that have served and/or paid that ultimate sacrifice for love of country.
Remember Murph is a long one. Feel free to partner up and knock it out as a team.

WOD
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Partition workout as needed. If you have a vest wear it. 

Saturday May 26

WOD
"Linda"

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

Deadlift
Bench Press
Squat Clean

This workout will not be for time but load and work. In groups of 3 athletes will determine what load for each movement and complete the workout. There will be a cap of 35:00 to complete all 55 reps of ea movement. Post load for ea movement as score.

Keep in mind it's day 3 of the cycle and "Murph" is on Monday.

NOTE: Linda is a benchmark work. RX is 1.5 BW on DL, BW on BP, and .75 BW on CL. the 2018 CF games event 2 loads are
DL 295/220
BP 195/135
CL 145/105
Time Cap 17:00

Monday May 21st

WOD

BB/Strength
EMOMx20
Min 1-5 1 Hang Power Clean + 1 Power Clean @Launch + 1 Jerk
Min 6-10 1 Power Clean + 1 FS + 1 Jerk
Min 11-20 1 Clean & Jerk Climbing HAP

Capacity/Conditioning
2 Rnds
5 Deadlifts 275/195
10 Bar Facing Burpees
then
2 Rnds
5 Deadlifts 225/155
10 Bar Facing Burpees

Sunday May 20th

WOD

Buy In/Out
Run 400m
then
6 Rounds of
6 KBS 2/1.5
6 Box Jump Up/Over 30/24
6 Hang Power Snatch 95/65
6 HSPU
6 Squat Clean Thruster 95/65
6 C2B Pull Ups

Time Cap 33:00

FX
Buy In/Out
Run 400m
then
4 rounds of
6 KBS 1.5/1 1/25#
6 Box Jump/Step Up/Over 24/20 20/14
6 Hang Power Snatch 75/55
6 HSPU/Pike/Stink Bug/DB Press
6 Power Clean + Thruster
6 Pull Ups/Ring Rows

Friday May 18th

WOD
21-15-9 reps of
Alternating DB Snatch 45/35
Front Rack Lunges 115/85
Bar Facing Burpees

then

"Weekenders"
3 sets 10 reps of
Straight Bar Curls HAP
then
3 sets of 21's

Thursday May 17th

WOD

BB/Strength
OHS
3-3-2-2-1-1-1 climbing to heavy as possible

Capacity/Conditioning
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 95/65
**30 II Unders between ea set ending on II's

FX
OHS/OHL
3-3-3-3-3-3

10-9-8-7-……
Push Press 95/65 75/55
2:1 Single Unders