(910) 612-2203

WOD 6/1/20

HAPPY 18th BIRTHDAY SIDNEY LEIGH JONES!

Sign up for class on zenplanner please. If you cannot get in for the class being full then touch base with me and I will try to accommodate you! Thanks, Coach KJ

AMRAP 15:
30/21 Calorie Bike Erg
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

AMRAP 15:
30/21 Calorie Bike Erg
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

AMRAP 15:
30/21 Calorie Bike Erg
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

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Saturday WOD 5/30/20

Sign you kiddos up for the EARLY BIRD DISCOUNT for our KIDS CAMP this summer with Coach Sierra!

For Time:

200 Meter Run / 50 Burpees

200 Meter Run / 100 Push Ups

200 Meter Run / 150 Lunges

200 Meter Run / 200 Air Squats

200 Meter Run / 150 Lunges

200 Meter Run / 100 Push Ups

200 Meter Run / 50 Burpees

Can Be Done in Team of 2 Run together and Split the Reps

For Time:

200 Meter Run / 50 Burpees

200 Meter Run / 100 Push Ups

200 Meter Run / 150 Lunges

200 Meter Run / 200 Air Squats

200 Meter Run / 150 Lunges

200 Meter Run / 100 Push Ups

200 Meter Run / 50 Burpees

Can Be Done in Team of 2 Run together and Split the Reps

For Time:

200 Meter Run / 50 Burpees

200 Meter Run / 100 Push Ups

200 Meter Run / 150 Lunges

200 Meter Run / 200 Air Squats

200 Meter Run / 150 Lunges

200 Meter Run / 100 Push Ups

200 Meter Run / 50 Burpees

Can Be Done in Team of 2 Run together and Split the Reps

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Workout of the Day 5/29/20

Post Murph Homeschoool Style!

Strict Press
5 Sets of
5 Strict Press*

*Increasing in weight each set

“Hard Rock”
AMRAP 12
10 Strict Presses
40 Single Unders
10 Burpees
40 Single Unders

Strict Press
5 Sets of
5 Strict Press*

*Increasing in weight each set

“Hard Rock”
AMRAP 12
10 Strict Presses (95/65)
40 Single Unders
10 Burpees
40 Single Unders

Strict Press
5 Sets of
5 Strict Press*

*Increasing in weight each set

“Hard Rock”
AMRAP 12
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders

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Workout Of The Day 5/28/20

Rx’d Post Murph!

5 Rounds:
9 Toes to Bar or Lying Leg Raises
15 Wallballs

Directly Into…

5 Rounds:
18 SA DB Snatches
24 OH Walking Lunges

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

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Workout of the Day 5/27/20

Happy Hump Day CFOIB Peeps!

Pay attention to Zenplanner for Class times and locations. Sign up ahead of time. Space is limited!

“Daily Double”
For Time:
50 Medball Squat Cleans
25 Push-ups
150 Single Unders
40 Medball Squat Cleans
20 Push-ups
120 Single Unders
30 Medball Squat Cleans
15 Push-ups
90 Single Unders

“Daily Double”
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
150 Single Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
120 Single Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
90 Single Unders

“Daily Double”
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
100 Double Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
80 Double Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
60 Double Unders

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WOD 5/26/20

Colonel Neilon and Wodfather Ralph enjoying some outside action during MURPH. Thank you Colonel for your service. Thank you both for being so amazing to work with!

Pay attention to zenplanner for location changes and make sure to sign up for classes. If you cannot sign up and wish to attend you need to text me and find out if there is room. (910)612-2203 KJ.

Power Cleans
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Cleans

Power Cleans
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Cleans (95/65)

Power Clean
Build to a Moderate Set of 3

“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Cleans (115/85)

Comments Disabled| |