Workout of the Day (WOD)

Monday 5/29/17

In observance of Memorial Day we will have two classes today at 9 & 10am and will do a different Hero WOD in each class.  For newer members we will have scaled versions so everyone can feel comfortable and confident participating.

9am class WOD:
"Murph"  We will have 1/2 Murph and 1/4 Murph as scaling options based on your experience.  Coach will assist.

This workout was one of Mike Murphy's favorites and he apparently named it “Body Armor”.  CrossFitters refer to it 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.

10am class WOD:
"Rankel"

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler.

20 Minute AMRAP
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 KB Swings (55/35)
200m Run

Navy SEAL Commander Tells Students To Make Their Beds Every Morning In Incredible Commencement Speech

"While these lessons were learned during my time in the military, I can assure you that it matters not whether you ever served a day in uniform," McRaven told students. "It matters not your gender, your ethnic or religious background, your orientation, or your social status."

Friday 5/26/17

Look out for the schedule on Monday, we will have a 9am and 10am class.

We will run two Hero WOD's on Monday.  9am will be Murph.........YES!!!!

10am will be a surprise :-)

Have a great weekend, be smart and stay safe.

Strength:
Establish a 1RM Jerk (Split or push)

WOD:
"Jackie"
1k Row
50 Thrusters (45/35)
30 Pull-Ups

Thursday 5/25/17

Dan is driving down to California and decided to stop in at the Ranch to do a handstand.

Strength:
15-20 Minutes 1RM OH Squat - newer athletes don't attempt a 1 rep, instead work on 3-5 reps at a time focusing on lighter weight and form.

WOD:
6 Rounds
4 Power Snatch @ 65-70% 1RM (your snatch you did recently, if you don't know your 1 rep work with a coach to establish weights)
8 Ring Dips
200m Run
*Record your time and weight you used in the WOD
**20 Minute time cap

Now that the Whole 30 is over, who's going to try the JJ Watt 9,000 calorie a day diet?