05-23-2018 "Megan"

Strength/Skill:
Wendler week 4 Deload week Bench Press
1x5 at 40% 1RM
Bench Press 1x5 at 50% 1RM
Bench Press 1x5 at 60% 1RM

Metcon:
For Time:
21-15-9
Burpee
KettleBell Swing 1.5/1 Pood
Double unders

Annie Malone
05-22-2018

Memorial Day Murph will be Monday 5/28 Gym Open from 9am-12pm NO BFIT Welcome to everyone!  BBQ and Potluck starting around 10:30am sign-up at the gym!

Strength/Skill:
7 Rounds: Un-timed, practice
2 Snatch Pulls
1 Snatch

Metcon:
30-20-10
Overhead Squat, 95/65 lbs
Box Jump, 24/20 in

Annie Malone
05-21-2018

Next Monday  5/28 we will be celebrating Memorial Day Murph hero WOD!  All are welcome! we will be open from 9am-12pm with Potluck to start around 10:30am.  Sign up on the white board at the gym on what side dish your bringing.  Gym will provide Hamburgers and hot dogs.

Strength/Skill: (Finding your Max again Friday or Tuesday next week)
Wendler week 4 Deload Week Bench Press
1x5 at 40% 1RM
1x5 at 50% 1RM
 1x5 at 60% 1RM

Metcon:
Complete as many rounds as possible in 18 mins of:
Run, 200 m
15 Wall Balls, 20/14 lbs
12 Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars

Annie Malone
05-19-2018 "Hero Hammer"

Metcon
5 rounds, each round for time, of:
5 Power Cleans, 135/95 lbs
10 Front Squats, 135/95 lbs
5 Jerks, 135/95 lbs
20 Pull-ups

:90 second test between rounds

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Annie Malone
05-18-2018

Today is OPEN gym during all class times this means that you can make up a strength or a WOD that you missed

Strength/Skill:
Wendler week 3
Bench Press
1x5 at 75% 1RM
1x3 at 85% 1RM
 1x1+ at 95% 1RM


Metcon: Partner WOD
Every minute on the minute do
5 (men)/4 (women) burpees.
For the remainder of the minute do as many 135/95 thrusters as possible.
Goal is 100 thrusters total.
Partners alternate every minute.

Annie Malone
05-17-2018

Mobility:
10 minutes with a :
Ball
Band
Roller
Barbel

Metcon:
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs

Annie Malone
05-16-2018 "Cindy XXX"

Strength/Skill:
Wendler Week 3
Bench Press
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM


Metcon:
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

Annie Malone
05-15-2018

Skill:
"Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs
Tabata Hollow Rock

Metcon:
2 rounds for time of:
30 Row Calories
30 Toes-to-bars
30 Overhead Squats, 95/65 lbs

Annie Malone
05-14-2018

Strength/Skill:
Wendler Week 3 bench Press
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM


Metcon:
“Death by Triplet”
- Complete as many rounds as possible, each within a 2 minute window, of the following:
8 Burpee Box Jump Overs, 24/20 in (Step-Up & Over allowed)
8 Hang Power Snatches, 95/65 lbs
8 Thrusters, 95/65 lbs
If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window. Copy movements to add more rounds. If an athlete completes 12 total rounds, their time at the conclusion of the 12th round is their score.

Annie Malone
05-12-2018 'Hero Hollyman"

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Annie Malone
05-11-2018 "Hero Partner DT"

Strength/Skill:
Wendler Week 2
1x3 at 70% 1RM
 1x3 at 80% 1RM
 1x3+ at 90% 1RM

Metcon:
10 rounds for time of:
9 Deadlifts 155/105 lbs
7 Hang Power Cleans 155/105 lbs
5 Push Jerks 155/105 lbs
Rest while your partner does the next round.
Each partner does a total of 5 rounds.

Annie Malone
05-09-2018

Strength/Skill:
Wendler Week 2
Bench Press
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
Complete as many rounds as possible in 12 mins of:
4 Muscle-ups
8 Kettlebell Swings, 32/24 kg
12 Box Jump Overs

Annie Malone
05-08-2018 "Hero Rene"

Skill:
Sally Up
Back Squats
you pick the load!!

Metcon:
7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.

Annie Malone
05-07-2018

Strength/Skill:
Wendler week 2
Bench Press
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Run, 800 m

Annie Malone
05-05-2018 "Hero Woehike"

3 rounds, each round for time, of:
4 Jerks, 185/135 lbs
5 Front Squats, 185/135 lbs
6 Power Cleans, 185/135 lbs
40 Pull-ups
50 Push-ups
60 Sit-ups
Rest 3 mins between each round.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Annie Malone