WOD

Thanks for letting me be so late you all! Saturday 1:00pm is our Memorial Day Event, I sincerely hope you can make it to come hang out, scale a super nasty workout, and eat some tasty food with your gym peeps! It’s a time for our community to shine, enjoy it! Otherwise no Saturday classes that morning. We’ll be CLOSED Monday the 25th to observe Memorial Day, I hope you have weekend plans, and that you get Monday off, hooray for sunny PNW times!

Workouts:

Monday: Clean and Jerk Max 2

Tuesday: 3 Rounds for Time of: 400m Run, 8 Pull-ups, 12 Burpees, 16 GHD Sit-ups, 20 Air Squats

Wednesday: 3 Rounds for time of: 300m Row, 21 KB Swings 53/36, 7 Ring Muscle-ups OR Buddy 1: Row + Swings while Buddy 2: Works muscle-up skills/strengths, rotate 3 times each.

Thursday: 5 Rounds for Time of: 7 Deadlifts 315/225, 35 Double Unders

Friday: Overhead Squats Max 5

Saturday: Murph, Gale Force, Harper, Kelly Brown, Ryan, Yeti. You Pick.

Remember BBQ WOD-FEST Saturday the 23rd, I hope you guys are around 🙂 Time TBD

Friday we’ll be doing our special workout to memorialize Nakba Day. We observe on May 15, it is a day of mourning and remembrance for Palestinians, marking the catastrophe (“al-Nakba”) of 1948 when over 700,000 native Palestinians were forcibly expelled from their homes during the creation of the state of israel. It remembers the destruction of more than 500 Palestinian villages and the beginning of a painful exile that continues for millions of refugees and their descendants. Nakba Day is not just about history, it is about the ongoing struggle for justice, the right of return, and the preservation of Palestinian identity, land, and heritage in the face of continued occupation and displacement. Thanks for your support! Scaling is encouraged!!

***REMEMBER: Gym is closed for powerlifting meet Saturday!***

Workouts:

Monday: 7 Rounds for Time of: 3 Strict Pull-ups, 2 Chest to Bar Pull-ups, 1 Bar Muscle-up, 12 Hang Power Clean and Push Press 95/65, Rest 2 minutes

Tuesday: Back Squat for Max 1

Wednesday: Dips for Max 5, Turkish Get-ups Max 3

Thursday: Rope and Sled Pulls for Weight/Speed and fun

Friday: Nakba Day: For Time: 974m Row, 5 Rounds of: 15 HSQCL 75/55, 31 Ab Mat Sit-ups, 70 Dubs, 974m Row to Finish

Saturday: CLOSED FOR POWERLIFTING MEET!

GYM BBQ FUN TIME!! Saturday May 23rd! Clear your calendars, I hope you’re in town for it. We’ve got options this year, be stoked. I’m not here to make political statements, I’m here to help you guys have a better life, more fun, and be fit, BUT I can dig how people might not be super stoked on the military at large right now. SO, within that headspace, “Murph” is typically done on Memorial Day, if you want to blast that workout, wear the vest and dig in, I’m here for it. If you don’t, (for whatever reason, including, you’ve done it 15 times and would prefer something more novel) I’m here for you also. I’ve picked 4 other workouts, that I think we can all get behind: Gale Force (wildland firefighter), Harper (we’ve never run it before, Phoenix firefighter), Kelly Brown (a dear friends wife who lost her battles to brain cancer, fuck cancer), and Yeti (smoke jumper). Check these workouts out online, and if one piques your interest, I’m 100% into running those workouts too. Saturday May 23rd.

We’ll have a sign-up list on the board soon enough (thanks Annie!) to get things organized. Hooray sunny times!

Monday: May 25th the gym will be closed. You’ll need the rest I think 🙂

Workouts:

Monday: May the Fourth: 4 Rounds of: 4 Turkish Get-Ups 53/46, 4 Single KB Overhead Squats 53/36 Right, 4 Single KB Overhead Squats 53/36 Left, 12 KB Goblet Squats 53/36, 16 – 180 Degree KB Swings 53/36

Tuesday: Cinco De Mayo: Mas Chingón: 100 Overhead Rep Test, Bottom to Bottom Tabata Squats, Max Plank Hold, Max Zercher Hold (185/135 do pad the bar with something), 500m Ski Erg all out

Wednesday: 5 Rounds with Rest: 21 GHD Sit-ups, 21 Pull-ups, Row 21 Calories, Rest 4 Minutes

Thursday: 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 18 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 15 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 12 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 9 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 6 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 3 “Roving Push-ups”

Friday: Hang Squat Clean Max 3

Saturday: Teams of 3: Accumulate Max Time Holding the Pull-up Bar in 20 minutes like this: Buddy 1 and Buddy 2 Work at the same time: Buddy 1: 12 Deadlifts 225/165, Buddy 2: Ski 12 Cals, or Bike 12 Cals -then- Buddy 3 Can Hold for as long as possible, then rotate stations.

Here’s the workouts guys!!

Workouts:

Monday: Drag Races: 25 KB Swings 53/36 400m Run, rest plenty 5 rounds.
Tuesday: 1 Bar Muscle-up, 1 Chest to Bar Pull-up, 1 Chin over Bar Pull-up, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes
Wednesday: Clean and Jerk Max 2
Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95
Friday: 3 Rounds for Time: Wear a Vest: 15 Air Squats, 16 Walking Lunges, 17 Burpees, 400m Run
Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135

Nice full week!! Rest up this weekend, eat enough food guys, and we’ll be ready for it!!

Monday: 10 Rounds for Time of: 7 Power Snatches 135/95, 7 Handstand Push-ups

Tuesday: Dip for 1 RM and Annie

Wednesday: Deadlift Max 3

Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Split Cleans (One DB 50/35), 8/8 DB OH Lunges (One DB 50/35), 4 Wall Walks

Friday: Pull-up Max 1, Full GHD Run Down

Saturday: With a Buddy! I go, You go for Max Rounds in 16 Minutes of: 10 Thrusters (1155/75 lb), 10 Ring Push-Ups

Hooray! Regular schedule this week, I hope you all had a great spring break, and that you’re rested and recovered and looking forward to smashing workouts!

Workouts:

Monday: Clean Doubles for Heavy

Tuesday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Wednesday: 3 Rounds for Time: 400m Run, 40 Double Unders, 40 Hang Power Cleans 75/55, Rest 2 Minutes

Thursday: Bench Press 3 RM

Friday: “Christine” 3 Rounds for Time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Saturday: Buddy Buddy Back Squats 3 Rounds of 5×5 135/95, 185/135, 225/165, 275/195, 315/225