Monday 6/2


1 – 1 – 1 – 1 – 1 – 1 – 1

20min AMRAP:
2 Muscle-Ups
8 Kettlebell Swings – 70/53

Friday 5/30

brookedeadliftPartner WOD
For Time:
25 Clean & Jerks / 50 Burpees
400m Run
50 Deadlifts / 100 Push-ups
400m Run
40 Back Squats / 35 Box Squats
800m Run

barbell = 135/95
box = 24/20

*Partner A starts with Clean & Jerks, Partner B starts with Burpees.  Partners are able to advance to the 400m Run as long as one partner finishes their movement, regardless if the other partner has/hasn’t finished their movements.  Partners run the 400m together, then move on to the deadlifts/pushups.  Partners may alternate which person does barbell movements and which does body movements, however, once the partners start a movement pair, they may not switch in the middle of the reps (e.g. no swapping deadlifts for push-ups half way through the reps, then completing the other half of the reps for the opposite movement). Partners must also start the movement pairs together; one partner can’t start the movements while the other is still finishing the run.  Time stops when both partners finish the 800m Run.   Barbell must be taken from the ground to do the back squat; no racking allowed.

Tuesday 5/27


Behind-the-Neck Press
8 – 8 – 6 – 5

Snatch High-Pulls
2 – 2 – 2 – 2 – 2

8mins EMOM:
2 Snatches

Memorial Day – 5/26




9am WOD, “Murph”

(Bring family, friends, and a 20lb vest.  All are welcome.)




If God be the music
Let me stop to listen to the symphony

If life be a song
Let met sing it with my whole heart

If love be a tear
Let me sob with tears of joy and sorrow
For God has a special vial just for me.

If a soldier be the instrument of liberty
Let my voice ring out in honor to his/her memory

If a soldier sacrifices his life
Let it be for God, country and his fellow man
For no greater love can be given

If death be the dirge to awaken our souls
Let Christ be our peace and our hope

If memories be the key to my heart
Let them be cherished
For those who have fallen,
Know the memories are alive and well
And kept next to our vial of tears

If honor and duty be the trumpets of angels
Let it be heard as the battle cry of heroes
Shouting from the heavens
Some called home to sit at the right hand of God.

If courage be a soldiers heart beat
Let its rhythm give you strength
And life for one more day

If gratitude be a light to your path
Let it shine brightly on your face
And warm you while you’re away

If a prayer be the path
Let it travel straight to you

~Linda J (Gustafson) Newlin