Wednesday 150930

Weightlifting Wednesday
Strength:
10 minutes to establish a 1RM Squat Clean
Squat Cleans
EMOM for 5 minutes
5 reps
EMOM for 5 minutes
4 reps
EMOM for 5 minutes
3 reps
EMOM for 5 minutes
2 reps
EMOM for 5 minutes
1 rep
Start @ 50% of 1RM
Increase weight every 5 minutes
Try to add 10-20# every 5 minutes
No extra rest between each EMOM

Tuesday 150929

Strength:
Close Grip Bench Press
5 reps @ 70%, 75%, 80%, 85%, 90% of 1 RM
WOD:
"Rahoi"
Complete as many rounds as possible in 12 minutes
12 Box Jumps (men 24" box/women 20" box) No Step-ups.
6 Thrusters (men 95lbs/women 65lbs)
6 Burpees (bar facing)

Monday 150928

For Time:
Run 800 Meters
50 Hand Release Push-ups
30 Chest To Bar Pull-ups
Run 400 Meters
25 Handstand Push-ups
15 Bar Muscle-ups

Sunday 150927

Olympic Lifting. Mobility. Make up a missed WOD. Work on Skills.

Saturday 150926

Complete As Many Rounds As Possible in 20 Minutes Of:
Run 200 Meters
15 Box Jumps (men 24 inch/women 20 inch)
15 Pushups

Friday 150925

Five rounds For Time:
3 Dead-lifts@ 80% of 1RM
5 Muscle-ups

Thursday 150924

Three Rounds For Time On Each Round Of:
Row 500 Meters
Run 400 Meters
100 Double-unders
Rest 3 minutes

Wednesday 150923

15-12-9 rep rounds for time:
Barbell Thrusters (men 135lbs/ women 95lbs)
Weighted Pull-ups (men 45lbs/women 25lbs)
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great

Tuesday 150922

Strength:
Dead-lift
5-4-3-2-1
WOD:
8 minutes to:
Row 500 meters
Then, Complete As Many Rounds As Possible In The Remaining Time:
3 Dead-lifts
3 Burpees Over The Bar
3 Power Cleans
Men: 135lbs barbell. Women 95 lbs barbell.

Monday 150921

“Kelly”
Five Rounds For Time Of:
Run 400 Meters
30 Box Jumps (men 24 inch/women 20 inch)
30 Wall Ball Shots (men 20lbs/ women 15lbs)

Sunday 150920

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150919

Team WOD:
Teams of 5
5 Rounds:
Row 150 meters
Max Rep Russian Kettlebell Swings (men 55lbs/women 35lbs)
Max Rep Thrusters (men 95lbs/women 65lbs)
Max Rep Burpee onto a 45lb Bumper Plate
Rest
As soon as the person rowing goes 150 meters all team members move to the next station. Score is the total reps completed at each station.

Friday 150918

5 Rounds of 45 seconds on/ 15 seconds off
Max Rep Hang Power Snatch (men 95lbs/women 65lbs)
Max Rep Double-unders
Max Rep Hand Release Push-ups
Rest

Thursday 150917

Pet Rock Redeux
Two Rounds For Time:
Run 400 Meters holding a Medicine Ball
40 Ft Walking Lunge Holding Medicine Ball Overhead
40 Medicine Ball Sit-ups
40 Wall Balls
40 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.

Wednesday 150916

WOD 1:
5 Rounds for time on each round:
Run 200 meters
Rest 45 seconds
WOD 2:
7 minute AMRAP
7 Power Cleans (men 135lbs/women 95lbs)
7 Ring Dips

Tuesday 150915

Strength:
Dead-lift
3 x 5 reps @ 75% of 1 RM
WOD:
15-12-9-6-3
Dead-lift (men 225lbs/women 135lbs)
3-6-9-12-15
Handstand Push-ups

Monday 150914

"Barbara"
Five Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest Precisely 3 minutes between each round.

Sunday 150913

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150912

Row 1,000 Meters
100 Overhead Squats (men 95lbs/women 65lbs)
At the top of each minute stop and do 5 lateral burpees over the barbell

Friday 150911

Strength:
Close Grip Bench Press
7x3 reps @ 85% of 1RM
WOD:
For Time:
21-15-9 rep rounds
Shoulder To Overhead (men: 135lbs/women: 95lbs)
Toes To Bar
Box Jumps (men: 24 inch/women: 20 inch)

Thursday 150910

Strength:
Back Squat
5 reps @65%,70%,75%,80%,85% of 1
Complete as many rounds as possible in 10 minutes:
Walking Lunge, 50 Meters
Handstand Walk, 50 Feet
50 AbMat Sit-ups

Wednesday 150909

Strength:
10 minutes to work up to a heavy Push Jerk
WOD:
Three Rounds For Time:
21 Kettlebell Swings (men: 55lbs/women: 35lbs)
15 Pull-ups
9 Handstand push-up

Tuesday 150908

Row 1,000 meters
Rest 5 minutes
10 Rounds For Time:
3 Power Cleans
4 Shoulder to Overhead
5 Front Squats
Men: 135lbs Women: 95lbs

Monday 150907

There will only be a 10a class today.

Sunday 150906

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150905

'Pike'
5 rounds for time of:
20 Thrusters (men 75lbs/women 55lbs)
10 Strict Ring Dips
20 Push-ups
10 Strict Handstand Push-ups
50-Meter Bear Crawl

Friday 150904

Strength:
Front Squat:
5-4-3-2-1 reps
WOD:
5 rounds for time of:
7 Squat Cleans (men 155lbs/women 115lbs)
14 Kettlebell Swings (men 55lbs/women 35lbs)

Thursday 150903

Every minute on the minute for 10 minutes:
1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat @ 75% of hang squat snatch 1RM
WOD:
Complete as many rounds as possible in 15 minutes.
10 Pistols, alternating legs
10 Alternating One Arm Kettlebell Snatch (men 55lbs/women 35 lbs)
Run 200 Meters

Wednesday 150902

For Time:
25 Pull-ups
50 Pushups
75 Situps
Run 1000 Meters
75 Sit-ups
50 Push-ups
25 Pull-ups

Tuesday 150901

Strength:
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
3 reps @ 50%, 60%
2 reps @ 70%, 80%
1 rep @ 90%
WOD:
For Time:
5 Clean & Jerks (men 155lbs/women 115lbs)
10 Front Squats (men 155lbs/women 115lbs)
20 Box Jumps (men 24 inch/women 20 inch)
30 KB Swings (men 55lbs/women 35lbs)
400M Run
30 KB Swings
20 Box Jumps
10 Front Squats
5 Clean & Jerks
There is a 25 minute time cap.