| Schedule |
| Coaches |
Daily WOD |
| Schedule |
| Coaches |
| Daily WOD |
Daily WOD
 | Wed, Mar 22 2023 |  |
 | Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
| Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
| Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Jessica L |
3-22-2023 METCON(Time, Sc, Fnd) 3 ROUNDS FOR TIME OF: - 15 strict press - 25 hang power cleans - 35 front squats * Rest 3 minutes between each round * Bar comes from floor entire workout Rx: 95/65 Rx2: 75/50 Rx3: 55/35 SCORE: Total time to complete WOD GOAL: Complete WOD in <20:00 NOTES: This one is a great challenge for building the confidence of tackling larger sets of reps with having ample rest time between each work set. The strict press should be able to be done unbroken from the start, but as you get fatigued, need to break in the second or third round. Remember to keep that midline tight so we don't wave around like a flailing inflatable tube man and fully lockout that bar overhead. These should take less than :45 seconds. For the Hang Power Clean, use the dip position to load your legs and aggressively extend your hips to receive the barbell in a strong front rack position. Stand all the way up before lowering your bar back down. If you feel strong with this movement, you can go for an unbroken set. Otherwise, we encourage you to break these up. For example, you could complete them in 2 sets of 15 and 10 reps. Give yourself 1:00-1:30 to complete them all. On the Front Squat, keep your arms relaxed and let your legs do all the work. If you need to break these up, again try to get more than half the reps before setting the bar down for a quick shake out of the legs. Get right back to work since you have a longer break coming up. Get them all done in under 2:30
|
|
|
