Month: May 2014

WOD – 5/27/2014

Everyone did an awesome job on Murph.  Your Coaches are proud of you.  Big shout out to Grant for doing it in boots, pants, and a pack.  Grant also did 100 pull-ups, then 200 push-ups, then 300 air squats instead of breaking it up.  It was awesome to see the SOAR community run that last …
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WOD – 5/26/2014

MURPH 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run If you have body armor or a 20lb vest, wear it.  Pull-Ups, Push-Ups and Squats can be broken up anyway you want. In the face of danger and certain death, Navy SEAL Lt. Michael Murphy moved in the line of enemy …
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WOD – 5/24/2014

Regular schedule tomorrow, gym closed Sunday, 10am and 11:15am Murph on Monday, 1pm BBQ!   TEAM WOD 150 Calorie Row 150 Walking Lunges 100 Kettlebell Swings 53/35lbs 100 Toes to Bar 100 Kettlebell Swings 150 Walking Lunges 150 Calorie Row Post times to comments.

WOD – 5/23/2014

Holiday Schedule:  Open normal hours on Saturday.  Closed on Sunday.  10am and 11:15am only on Monday.  BBQ at 1pm on Monday!  Bring drinks and a delicious paleo (or not paleo) dish.   SHOULDER PREHAB 3 Rds NOT for time, 10-15 reps each: Banded Face Pulls Scapular Wall Slides Scap Push-Ups WOD 21-15-9 Push Press 115/75lbs (95/65) …
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WOD – 5/22/2014

TESTING 2 Attempts at Max Strict Pull-Ups.  This can be done today or tomorrow. STRENGTH/SKILL 15 Minutes to a Max Hang Clean + Clean. 85% of above EMOM for 7 minutes. MIDLINE Coaches Choice Post reps/weights to comments.   Some motivation…


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