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1/2 Murph for 5/19/2018

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Both classes this morning will be doing 1/2 Murph in the programming.  Use today as a test to see how your preparation is coming for Memorial Day.  This is our skill WOD for the week.  You want to use this WOD to work on your pacing over a longer period of time.

9:30am – CrossFit Competition Class

WOD #1
E2MOM 10 Min:
Push Jerks
3, 3, 3, 3, 3 (80%)

WOD #2
For Time:
Run 1/2 Mile
50 Pullups
100 Pushups
150 Squats
Run 1/2 Mile
*Break up the middle section however you want

11:00am – Regular CrossFit Class

For Time:
Run 1/2 Mile
50 Pullups
100 Pushups
150 Squats
Run 1/2 Mile
*Break up the middle section however you want

Box Jumps and Running for 5/18/2018

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Don’t forget, we have half Murph tomorrow.  It is a perfect time to see how you’re  progressing this month with running, pullups, pushups, and squats.

Speaking of running, today’s WOD is all legs.  We are working on the endurance of our legs as part of our Murph prep this month.  Make sure you don’t miss it.

Industrial Athletics WOD for 5/18/2018:

Oly Accessory Work:
AMRAP 5 Min:
ME Power Cleans (50% of clean)

4 Rounds for Time:
15 Box Jumps (36/30)
Run 400m

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

Partner WOD for 5/17/2018

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Today’s WOD is a partner WOD.  Each partner will spend 90 sec rowing calories and doing pushups.  You will work for 90 sec and rest for 90 sec.  Make sure you can complete the required reps within your 90 sec.

Industrial Athletics WOD for 5/17/2018

Strength:
E2MOM 10 Min:
Front Squats
1, 1, 1, 1, 1 (90%)

MetCon:
Partner Alternating
Every 90 x 10
Row 15/13 Cals
15 Pushups

KB Swings, Burpees, and Situps for 5/16/2018

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Going back to a higher cardio WOD today.  Make sure you pick a scale that will keep you moving.  Remember, just because you can do a burpees does NOT mean you can do 30 with a high level of intensity for 3 rounds.

Industrial Athletics WOD for 5/16/2018:

4 Rounds For Time:
30 KB Swings (2/1.5)
30 Burpees
30 Situps

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

Hang Clean and Jerk and Pullups for 5/15/2018

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For those planning to attend Murph on Memorial day, you will have a chance to practice this Saturday with Half Murph.  Make sure you sign up for the class, it will cap quickly.

Today’s WOD requires some high skill between a DB Clean and Jerk and weighted Pullups.  Make sure that whatever weight you pick for the Clean and Jerks that you are also able to use that weight for the weighted pullups if you are doing that scale.

Industrial Athletics WOD for 5/15/2018:

Cardio:
Run 1/2 Mile for Time

For Time:
15, 12, 9, 6, 3
DB Hang Clean and Jerk (50/35) (per arm)
Weighted Pullups (50/35)

Inverted Tabata for 5/14/2018

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Last week, we did a WOD of various movements in the form of a tabata (8x 20 sec work, 10 sec rest).  Today, we are going to use the same work/rest timing component, but we are going to reverse it (8x 10 sec work, 20 sec rest).  We can use this format with more difficult movements and higher weights because we double the rest period.

Industrial Athletics WOD for 5/14/2018:

Strength:
E2MOM 10 Min:
Push Press
1, 1, 1, 1, 1 (90%)

MetCon:
8x 10 Sec Work, 20 Sec Rest
Handstand Pushups
Rest 2 Min
Back Squat (45%)

Bench Press for 5/11/2018

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For those of you getting ready for beach season, today we are bench pressing.  Just kidding, the bench press is a fantastic lift to build raw power in our “pushing” muscles.  We don’t utilize it often, but we like to pepper it in every so often.

Don’t forget, no 11am class tomorrow.  We will be hosting a seminar on shoulder health.

Industrial Athletics WOD for 5/11/2018:

Strength:
Bench Press
15 Min to find 5 rep max

MetCon:
1 Round for time:
100 DUs
25 Deadlifts (45%)
25 Lateral Burpees
25 Deadlifts

6:30PM – Olympic Lifting with Forged Steel Weightlifting Club