Friday May 17, 2019

May 16th, 2019

Upcoming Events
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Murph WOD – Memorial Day Weekend
Saturday 5/25


Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!

Fire Team 4 Challenge & Fundraiser
Saturday 6/15


Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.


3 rounds for time of:
Row 250 meters
12 squat snatches 45/30# [75/45#]
21 knee push-ups [PR push-ups]

PR = palm release

This is a light workout meant to be an all out sprint, but make sure you have good form on all movements.

Strength / Skillwork

Shoulder Press

Push Press
Start at 85% of your shoulder press for the first set of 5. Then go 85-90-PR based off of push-press #s.

Split Jerk
Start at 85% of push-press max you just established and then work up from there.


5 Rounds for time:
500m Row
15 Knee Push-ups [Push-ups]
15 Air Squats [Goblet 20/15#]
200m Run
15 Flutter Kicks (2ct) [T2B]
15 Single DB G2O 20/15# [35/25#]

Elements will just do this WOD today.