Sunday 150531

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday 150530

2015 Regionals Event 6
5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

Friday 150529

For Time:
Run 200 Meters
21 Burpee Box Jumps
21 Knees To Elbows
Run 200 Meters
15 Burpee Box Jumps
15 Knees To Elbows
Run 200 Meters
9 Burpee Box Jumps
9 Knees To Elbows

Thursday 150528

WOD 1:
Complete as many reps as possible in 14 minutes. Begin with one rep of each exercise and add 1 rep of each until the 14 minutes has expired.
Strict Handstand Push-up
L-Pull-up
WOD 2:
Complete as many rounds as possible in 10 minutes:
40 Meter Walking Lunge
20 Push-ups

Wednesday 150527

Back Squat
5 x 3 reps @ 85% of 1RM
WOD:
10 rounds for time on each round.
Row 100 Meters, rest 30 seconds

Tuesday 150526

Strength:
5 x 2 Hang Squat Clean + 1 Jerk
Start at 60% of 1RM and go as heavy as possible.
WOD:
For Time:
10 Power Cleans (men 155lbs/women 105lbs)
4 Muscle-ups
8 Power Cleans
4 Muscle-ups
6 Power Cleans
4 Muscle-ups
4 Power Cleans
4 Muscle-ups
2 Power Cleans
4 Muscle-ups

Monday 150525

Memorial Day
10:00a class only
'Murph'
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1Mile

Sunday 150524

REMINDER: WE WILL ONLY BE HAVING A SPECIAL 10a CLASS ON MEMORIAL DAY, MONDAY, MAY 25

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday 150523

Three Rounds For Time:
Run 400 Meters
15 Ring Dips
15 Dumbbell Hang Squat Cleans (men 45lbs/women 25 lbs)
30 Burpees

Friday 150522

"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Thursday 150521

For Time:
Row 1000 meters
Then,
3 Rounds Of:
10 Alternating Single Arm Kettlebell Snatches (men 55lbs/women 35lbs)
10 Chest To Bar Pull-ups
Run 200 Meters

Wednesday 150520

Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Complete as many rounds and reps as possible in 12 minutes:
3 Hang Power Cleans
6 Toes To Bar
6 Hang Power Cleans
9 Toes To Bar
9 Hang Power Cleans
12 Toes To Bar
12 Hang Power Cleans
15 Toes To Bar
15 Hang Power Cleans
18 Toes To Bar
18 Hang Power Cleans
21 Toes To Bar
Men use a 135lb barbell. Women use a 95lb barbell

Tuesday 150519

Strength:
7 sets of 1 Shoulder Press-2 Push Press-3 Push Jerk @ 75% of Shoulder Press 1RM
WOD:
Every Minute on the minute for 21 minutes:
1st minute: 12 Wall Ball Shots (men 20lbs/women 14lbs)
2nd minute: 12 Chest To Bar Pull-ups
3rd minute: 24 Double-unders

Monday 150518

Strength 1:
Every Minute On The Minute For 10 Minutes
3 Touch & Go Dead-lifts@ 75% of 1RM
Rest 5 minutes
Strength 2:
Every Minute On The Minute For 10 Minutes
5 Strict Weighted Pull-ups (choose weight, but make it challenging)
Rest 5 minutes
WOD
Complete as many rounds as possible in 7 minutes:
7 Thrusters (men 95lbs/women 65lbs)
7 Lateral Jump Over Barbell Burpees

Sunday 150517

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday 150516

"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (men 135lbs/women 95lbs)
7 Handstand push-ups

Friday 150515

Five rounds for time of:
10 Squat Snatches
30-second chin-over-bar hold
10 Squat Snatches
60-second plank hold
Men use a 75lb barbell. Women use a 55lb barbell.

Thursday 150514

Strength:
Close Grip Bench Press
5 reps @ 65%,70%,75%,80%,85% of 1RM
WOD:
Row 2,000 meters

Wednesday 150513

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box Jumps (men 24 inches/women 20 inches)
30 Wall Ball Shots (men 20lb ball/women 14lb ball)

Tuesday 150512

Strength:
Back Squat
3 x 10 reps @ 65% of 1RM
WOD:
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats
Men use a 135 lbs barbell. Women use a 95 lbs barbell.
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Monday 150511

"Roadwork"
4 minutes to complete:
Run 400 Meters
Max Rep Burpees
4 minutes to complete:
Run 400 Meters
Max Rep Pull-ups
4 minutes to complete:
Run 400 Meters
Max Rep Air Squats
4 minutes to complete:
Run 400 Meters
Max Rep Handstand Push-ups
4 minutes to complete:
Run 400 Meters
Max Rep Medicine Ball Sit-ups(men 20lb/women 14lb)
*No rest between rounds

Sunday 150510

Today is MOTHER'S DAY.
THE GYM IS CLOSED TODAY.
GO SPEND THE DAY WITH YOUR MOM!

Saturday 150509

2015 Masters Qualifier Event 3
Two Rounds For Time:
Row 1,000 meters
50 Thrusters (men 65lbs/women 45lbs)
30 Chest To Bar Pull-ups

Friday 150508

Ten rounds for time of:
15 135 Deadlifts (men 135lbs/women 95lbs)
15 push-ups

Thursday 150507

For Time:
15-12-9-6-3 rep rounds:
Shoulder To Overhead (men 115lbs/women 75lbs)
Toes To Bar
25 Double-unders must be completed after each round

Wednesday 150506

WOD 1:
Row 1000 meters
*This is an all out effort
WOD 2:
"Randy"
For Time
75 Power Snatches (men 75lbs/women 55lbs)

Tuesday 150505

Strength:
10 minutes to establish a 1RM Clean & Jerk
WOD:
For Time:
5 Rounds of Cindy
30 Clean & Jerks @50% of 1RM
5 Rounds of Cindy

Monday 150504

Complete as many rounds and reps as possible in 30 minutes:
Run 400 Meters
60 Kettlebell Swings (men 55lbs/women 35lbs)
50 Walking Lunge Steps
40 Wall Ball Shots (men 20lbs/women 14lbs)
30 Burpees

Sunday 150503

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150502

"Luce"
Three Rounds For Time:
Run 1,000 Meters
10 Muscle-ups
100 Air Squats
If you have a 20lb vest, wear it.

Friday 150501

In 25 minutes complete as many rounds as possible:
5 Dead-lifts (men 275lbs/women 185lbs)
10 Strict Handstand Push-ups
15 Box Jumps (men 24 inch/women 20 inch)