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WOD

28
May

Monday – May 29th

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

9am – WOD
10am – WOD

Memorial Day “Murph”
For time:
1 mile run
100 pullup
200 pushup
300 squat
1 mile run

*Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

27
May

Sunday – May 28th

That feeling when you’ve finished the last rep.

10am – WOD
11am – WOD

Strength:
5 rounds on a 2 minute clock:
5 behind the neck push press (start moderate and work up to a 5RM)

WOD:
For Time
40-20-40
GHD sit-ups
Overhead walking lunge step w/ plate #45/35
Kettlebell swing #53/35
*Last performed 12-16-16

Post WOD:
Easy 1000m row (focus on form; strong pulls and easy recovery)

26
May

Saturday – May 27th

Another group of you guys who made it to the later heats of “The Hammy”. Thanks again for all the support! Mark you calendar for May 19th 2018, we will be going at it again, and hopefully we can bring more friends to the party!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a friend WOD

Partner WOD:
For time:
50-40-30-20-10
Synchronized bar facing burpee
Front squat #115/75

25
May

Friday – May 26th

Jody’s “I’m about to cry face” is spot on for these L-hangs!

Strength:
15 minutes to establish a max for the complex:
Power clean
Hang clean
Front squat
Split jerk

WOD:
2×5 minute AMRAPs, rest 1 minute between:
2 ring dip
2 kettlebell snatch #53/35
2 pistol
4 ring dip
4 kettlebell snatch
4 pistol
6 ring dip
6 kettlebell snatch
6 pistol

*Kettle bell snatches must be performed evenly between arms. The switch must happen after half the reps are completed.
**Pistols are alternating as usual.
***After the 1 minute rest period, pick up where you left off and continue to ascend in reps.

24
May

Thursday – May 25th

Kaya running out of room on her barbell. So many plates!

Strength:
7 superset rounds on a 2:30 clock:
3 bench press (work with heavy but safe weights)
15-30 second L-hang

WOD:
12 minute AMRAP:
5 power snatch + 2 alternating overhead lunge #95/65
50 double under
10 lateral burpee over bar

23
May

Wednesday – May 23rd

Julie letting the bar come to her. Work smarter, not harder.

WOD:
For time: *30 minute cap
20-18-16-14-12-10-8-6-4-2
Box over 24×30″/20×30″
Handstand pushup
Deadlift #75, 105, 135, 165, 195, 225, 255, 285, 315, 345/55, 75, 95, 115, 135, 155, 175, 195, 215, 235
*Change the weights on the bar after the handstand pushups each round.

22
May

Tuesday – May 22nd

Lex slamming through her shoulder to overheads on a beautiful Monday afternoon!

Strength:
5×3 front squat (3 second pause at bottom)
*Start at 70% and ascend.

WOD:
4 rounds for time:
200m run
15 wall ball shot #20/14 to 10/9′
10 chest to bar pullup
5 bar muscle up (scale = 10 knees to elbows)