Author Archives: Rick

Friday – 5.26.17 – MDW Schedule

MDW Schedule: Saturday: “Murph” –  Doors open 7:30am – Heat 1 – 8:15am Heat 2 – 9am Heat 3 – 9:45am Sunday: Open Gym 10-12 Monday:  Closed     Congrats to teen athlete, Collin who was awarded MVP of his middle school cross country team this year!       Strength: 2 Pos. Power Snatch


Wednesday – 5.24.17 – MDW Schedule

MDW Schedule: Saturday: “Murph” –  Doors open 7:30am – Heat 1 – 8:15am Heat 2 – 9am Heat 3 – 9:45am Sunday: Open Gym 10-12 Monday:  Closed   Think about this before tackling today’s wod! WOD: For Time (CAP 20) 50 Ab Mat Sit Up 1 Rope Climb 21 Deadlift (225/155) 1 Rope Climb 50


Saturday – 9am – Murph 2017 Strength Back Squat 5 (65%) – 5 (75%) -5 (85%) – 3 (90%) -1 WOD For Time: Run 400m 40 Burpee Run 400m 40 HSPU Run 400m 40 DB Thrusrer (Crx 50/35 – Rx 45/25 – L1 35/20)  


Monday – 5.22.17 – WOD + Accessory Work

Fever WOD: For Time: 30/20 Cal Assault Bike 3rds: 10 Hang Power Clean (Crx 185/125 – Rx 155/105 – L1 95/65) 60 Double Unders Then.. 60/50 Cal Row Accessory Work: 4 x 50ft. Bottoms Up walk (2 each side) 4 x 5 (each side) Kneeling Bottoms Up Press


Saturday – 5.20.17 – Partner WOD

9:30 action with east regional action! WOD: Teams of 2: 60/45 Calorie Assault Bike (partition as needed – make it a SPRINT) 1200m Farmers Carry (>70/>100) **Pacer = Sprint in same direction until you catch partner** 60 Deadlift (225/155) **non worker holds kettle bells** 120 Synchro Hollow Rocks


Friday – 5.18.17


Endurance Thursday

5am grind! Endurance Thursday “be ready for anything”


Wednesday – 5.17.17 – 1/2 Murph

We all finish together! WOD: 1/2 Murph 800m run 50 Pull up 100 Push up 150 Air Squat 800m run (partition as needed)


Tuesday – 5.16.17 – Couplet + 1/2 Punch Finisher

Happy Birthday Buddy   WOD: 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) **30 Double Under after each set Finisher: 1 Min Max Effort Assault Bike Calorie 2 Min Max Hollow Rock


Monday – 5.15.17 – BS + FGB

Very proud of Austin and Erica for their 3rd place finish this weekend! Strength: Back Squat 3×5 65% – 75% – 85% WOD: “Fight Gone Bad” 3 Rounds 1 min max wall ball (20/14) 1 min max SDHP (75/55) 1 min max box jump (20″) 1 min max push press (75/55) 1 min max row