WOD - Class Programming
Thursday, June 8
“Well done is better than well said.” - Benjamin Franklin
Rebuild
3 rounds 8 reps
Tempo: 31X1
Half kneeling landmine press
Dual DB upright row
Seated DB goodmorning
Metcon
AMRAP 18:
6 strict pull-ups
12 walking lunges
14/18 cal bike
Rebuild
4 rounds:
SA ring pull-up 6/6
Bodyweight Walking lunges 8/8
Sled push 100’
Wednesday, June 7
“Hope is the only bee that makes honey without flowers.” - Robert Green Ingersoll
Gym Happenings
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
Strength
Deadlift x 2
EMOM 10 * 75% Ceiling
Metcon
5 rounds for time:
10 burpees Box jumps
15 wall balls 14/20
200m medball run 14/20
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 6
“Principles have no real force except when one is well-fed.” - Mark Twain
Rebuild
3 rounds 8 reps
Tempo: 31X1
Alternating DB bench
Alternating incline DB Prone row
Rear foot elevated SL Squat
Metcon
6 rounds alternating
EMOTM for 18:00
-15/12 cal row
-10 toes to bar
-30 double unders
*score is total reps of each movement, if you hit the listed number just write RX.
Rebuild
4 rounds
Contralateral Deadbugs 10
Calf raises 20
Reverse sled drag 200’
Monday, June 5
“So many books, so little time.” - Frank Zappa
Strength
Overhead Squat x 2
EMOM 10 / 75% Ceiling
Metcon
For Time:
40 KBS 35/53
Run 200m
30 KBS 35/53
Run 400m
20 KBS 35/53
Run 800m
XT
Snatch 5x2 / 85% ceiling
Overhead Squats 5x2 / Same as snatch
*Abs (your choice) & Back Ext. 2 sets to failure.
Saturday, June 3
“Life in abundance comes only through great love.” - Elbert Hubbard
Rebuild
4 rounds 5-8 reps each
Alternating KB glute bridge floor press
KB deficit split squat
3-4 rounds 5-8 reps each
KB suitcase reverse lunge
KB renegade row *no push-up
3-4 rounds
Hollow Pull over tuck up 5 - 8 reps
Bottoms up KB carry 100’ each hand
Community WOD
Teams of 3, one person working at a time
AMRAP 30
10 cal bike each
15 cal bike each
20 cal bike each
15 cal row each
20 cal row each
25 cal row each
Building lap each
Hill run each
400m run each
Friday, June 2
“Be not simply good - be good for something.” - Henry David Thoreau
Strength
2 C&J’s EMOTM for 10:00
75% ceiling
Metcon
6 rounds for time:
12/16 cal bike
8 deadlifts 155/225
2 rope climbs
XT
C&J 5 x 2 / 85% ceiling
Clean Pull 4 x 2 / 120% ceiling
*30 Ring dips
Thursday, June 1
“Flowers are happy things.” - P.G. Wodehouse
Rebuild
3 rounds of 8 Tempo 31x1
SA DB press
SA DB row
SA SL DB RDL
Metcon
Amrap 15
20 Grasshoppers
20 Dubs
200’ Farmer carry 53’s/70’s
Rebuild
4 rounds
12 Grasshoppers
100’ Sled push
100’ Farmer carry
Wednesday, May 31
“Gratitude is the fairest blossom which springs from the soul.” - Henry Ward Beecher
Strength
Snatch x 2
EMOTM for 10
75% ceiling
Metcon
5 rounds for time:
20 wall balls
Run 400m
XT
Snatch 5 x 2 / 85% ceiling
Back Squat 7 sets of 2 RPE 8
*30 pull-ups (optional)
Tuesday, May 30
“Let us live for the beauty of our own reality.”
- Charles Lamb
Rebuild
4 rounds
Weighted anchored sit-up 10-15
100’ Dball Carry
100’ Sled push
Metcon
AMRAP 20:
40 cal row
40 cal bike
*with a buddy
*one person works at a time.
Rebuild
4 rounds
20 Band pull aparts
5 Jefferson curls
10/10 Side bends
Monday, May 29
“In the End, we will remember not the words of our enemies, but the silence of our friends.”
- Martin Luther King, Jr.
Memorial Day Murph
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Saturday, May 27
“Courage is fear holding on a minute longer.” - George S. Patton
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 rounds 8-12
SA bench
RFE split squat
3 rounds 8-12
SA row
SL glute bridge
3 rounds 10-30
Reverse hyper
Band crunch
3 rounds 10-30
Band push down
Alternating curls
Community WOD
Teams of 3:00
Amrap 26:00
200m run ( each )
20 Wall balls ( each )
60’ Crawling (each )
60’ Goblet carry (each )
Friday, May 26
“The defining function of the artist is to cherish consciousness.” - Max Eastman
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Strength
Back squats x 3
EMOTM for 10:00
65% ceiling
Metcon
Amrap 10:
5 snatches 95/135
10 toes to bar
15/12 cal row
XT
Snatch 3-5 x 2 / 65%
Back squat 4-6 x 2 / RPE 6
*optional extra 30 ring dips (total)
Thursday, May 25
“Time is but the stream I go a-fishing in.” - Henry David Thoreau
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 rounds 6-10 reps
KB SL DL
KB gorilla row
Plate ext. Rotations
Tempo:
3 seconds down
1 second pause
Up fast
1 second pause
Metcon
4 rounds
Amrap 4:00
10 DB floor presses
10 DB reverse lunges
Max cal bike
Rest 2:00
Rebuild
3-4 rounds
DB floor press 10
Landmine curtsy lunges 10/10
KB farmer carry 100/100’
Wednesday, May 24
“Judge a man by his questions rather than his answers.” - Voltaire
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Strength
Deadlift x 3 EMOTM for 10
*65% ceiling
Metcon
3 rounds for time:
10 push jerks 95/135
20 air squats
400m run
XT
Clean and jerk variation - 3-5 working sets of 2 @ 65%
Clean deadlift - 3-5 working sets of 2
Tuesday, May 23
“Challenging the meaning of life is the truest expression of the state of being human.”
- Viktor E. Frankl
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 rounds 6-10 reps
Glute bridge DB bench
KB windmill
Rower Pike-ups
*Tempo:
3 seconds down
1 second pause
Up fast
1 second pause
Metcon
5 rounds:
1:00 Row
1:00 Box Jump Overs
1:00 Rest
Rebuild
3-4 rounds
Wall leaning calf raise 20
DB Jefferson curls 5
Ring face pulls 10
Monday, May 22
“There is no influence like the influence of habit.” - Gilbert Parker
Strength
Push Press x 3
EMOTM for 10
*from the floor
Metcon
Amrap 15
15 pull-ups
15 squat cleans 95/135
15 burpees
XT
Front squat 3-5 working sets of 2 RPE 7
Push press 3-4 working sets of 2
RPE 6
Sunday, May 21
Gym Happenings
Private Event! Today, Sunday May 21 the gym will be closed from 6-9pm for a private event. Have a great weekend ya’ll!!
Saturday, May 20
“It's not the destination that matters. It's the change of scene.” - Brian Eno
Gym Happenings
Private Event! Sunday May 21 the gym will be closed from 6-9pm for a private event. Have a great weekend ya’ll!!
Rebuild
3 rounds:
Landmine screwdriver 8/8
Band hamstring curl 30
DB hammer curl 12
3 rounds:
Landmine stepback press 8/8
Band lat pulldown 30
SA DB SL RDL 8/8
3 rounds:
Landmine reverse lunge 8/8
Band tricep push down 30
DB lateral raise 12
Community WOD
4 rounds for time & reps: ( 2 separate scores )
Run 200m (each)
Max SA devil press while other person is running. 35/50lb
200m medball run 14/20lb
Max SA DB thruster, while other person is running. 35/50lb
Friday, May 19
“Once, during Prohibition, I was forced to live for days on nothing but food and water.” - W.C. Fields
Strength
EMOTM for 10:00
3 C&Js / 65% ceiling
Metcon
4 rounds for time
10 Deadlifts 225/155
Run 400m
XT
Clean and jerk variation - 4-6 working sets of 3 @ 80% ceiling
Clean deadlift - 4-6 working sets of 3
Thursday, May 18
“There is only one real deprivation... and that is not to be able to give one's gifts to those one loves most.” - May Sarton
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 sets 8-12 Tempo 31x1
SL KB hip thrust
SA landmine press
Dub KB front rack carry 100’
Metcon
5 rounds
10 Pull-ups
12 DB lunges 35’s / 50’s
15/12 cal Bike
Rebuild
4 rounds
SA eccentric ring pull-up 5/5
Landmine Zercher Curtsy Lunge 8/8
Sled push 100’