WOD & Updates

With a partner
2000m row
100 Russian Swings 24/16kg
4x 200m medball carry relay
200 double unders

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

Memorial Day Schedule – 9am only

Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Can be completed individually or in teams of 2 or 3

If you have body armor and want to wear it, do it!

60 minute time cap

Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two!

Thruster
3-2-1-1-1-1-1

AMRAP 8
10 overhead reverse step lunge (95/65)
20 abmat sit ups

Refinery

Before Class
Muscle Snatch – Heavy Single

After Class
Jefferson Curl – 5 x 5

Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two!

Movement & Mobility with Ray

Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two!

Front Squat
3-2-1-1-1-1-1

For time:
12 push jerk 135/95
12 toes to bar
30 double unders
9 push jerk 135/95
9 toes to bar
30 double unders
6 push jerk 135/95
6 toes to bar
30 double unders

Refinery

Before Class
Box Jump
6 sets of 5 as high as possible

After Class
GHD Sit Up 30-50 reps

Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two!

Shoulder Press
3-2-1-1-1-1-1

The Open 12.1
as many burpees as possible in 7 minutes*

*Set up a target at least 6” over head. Full range of motion is chest and hips to the ground and then jump and touch target with both hands

Refinery

Before Class
5 minutes of handstand walk practice

After Class:
Bulgarian Dip + Bar Muscle Up negative
5 sets of 3 + 1

Memorial Day Schedule (NEXT Monday): 9am only

Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two!

Back Squat
3-2-1-1-1-1-1

With a partner
100 pull ups
100 hang power cleans 135/95
400m medicine ball carry

one partner works at a time. break up the work to finish the workout as quickly as possible. Hint: small sets at higher intensity will allow you to stay fresh and move through the reps faster.

Pull ups can be assisted by partner if needed!

Refinery

Before Class
Muscle Clean – Heavy Single

After Class
5 x 30s toes and nose to the wall handstand hold

Deadlift
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

AMRAP 8
10 handstand push ups
20s deadlift hold
30 double unders

Refinery

Before Class
Box Jump
6 sets of 5 as high as possible

After Class
GHD Sit Up 30-50 reps

Movement & Mobility with Ray

and yes… there will be a cardio component at the end. 🙂

Overhead Squat
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

Ray’s Seven Seventies

70 pull ups
70 burpees
70 sit ups
70 squats
70 pushups
70 lunges
70 squats

*Make sure to thank Rick for this goodness.