WOD 05.31.2016 Tuesday

Partner WOD

For time:

  • 1600m Row
  • 50 Power Cleans, 135/95#
  • 70 GHD Sit-ups while partner holds 135/95# bar overhead

* Partition as needed
** Sub V-Ups for GHD (if you scale clean, try to add weight for overhead hold)

Individual WOD

For time:

  • 1000m Row
  • 25 Power Cleans, 135/95#
  • 50 GHD Sit-ups

WOD 05.30.2016 Monday

“Murph”

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

WOD 05.28.2016 Saturday

Partner WOD

For time:

  • 300 Double Unders
  • 200 Wallball, 20/14# to 9′
  • 100 Cal Row

* Partition as needed

Individual WOD

  • 150 Double Unders (2:1 singles)
  • 100 Wallball, 20/14# to 9′ target
  • 40 Cal Assault Bike

Core/Accessory:
5 rounds

  • :20 L-sit
  • 5 Strict T2B

Memorial Day Schedule for Noblesville

Reminder of our class schedule this Memorial Day Weekend.

  • Friday
    • Regular Class and Childcare Schedule
  • Saturday
    • 8:30 am – Performance
    • 9:30 am – Performance
    • NO OLYMPIC WEIGHTLIFTING
    • 8:30 am – 12 pm – Open Gym
    • 9:30-11:30 am – Childcare
  • Sunday
    • 9 am – 12 pm – Open Gym
  • Monday, Memorial Day
    • 9 am – Murph
    • 10:30 am – Murph
    • 12 pm – Murph
    • 9 am – 1:30 pm – Open Gym
    • 9 am – 11:30 am – Childcare