Tuesday 160531

Three Rounds:
Row 200 Meters
8 Kettlebell Clean & Press To Turkish Get Up, alternating. Pick weight.
16 V-Ups

If you did 'Murph" on Monday then do this workout as a recovery mobility WOD. Not for time, keep weights light. If you did NOT do Murph, then this WOD is 3 rounds for time with a manageable, but challenging, kettlebell weight.

Monday 160530

There will be only one class today at 9:30a

Memorial Day Murph
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run. if you have a 20lb vest or body armor, wear it.

Sunday 160529

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

Saturday 160528

Bradley'
10 rounds for time:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds

Friday 160526

Bring A Friend Friday
Four rounds for max reps:
1 Minute: Row, Max Calories
1 Minute Max Rep Toes To Bar
1 Minute: Max Rep Wall Balls (20/14)
1 minute: Max Rep Sumo Dead-lift High Pull (75/55)
Rest 1 minute
In this workout you move from each of four stations after a minute.The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 160526

Lynne
5 rounds for Max reps of each exercise
Bench Press, Bodyweight
Pull-ups

Wednesday 160525

Strength:
15 minutes to establish a 1RM Clean & Jerk
WOD:
'Grace'
For Time:
30 Clean & Jerks @ 60% of 1RM

Tuesday 160524

Complete as many rounds as possible in 20 minutes:

Row, 24 Calories

6 Pistols, alternating

8 Strict Handstand Push-ups

10 Chest To Bar Pull-ups

Monday 160523

Complete as many rounds as possible in 20 minutes without dropping or resting the barbell on the floor during each round. If the barbell is dropped or rests on the floor during any round, that round must be restarted from the beginning
5 Dead-lifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
Men use a 115lb barbell. Women use 75lb barbell.

Sunday 160522

We will be closed today for CPR/First aid training.

Saturday 160521

'Bulger'
10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday 160520

Three Rounds For Time:
Run 200 Meters holding a Medicine Ball
Walking Lunge Holding Medicine Ball Overhead, 20 steps
20 Medicine Ball Sit-ups
20 Wall Balls
20 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.

Thursday 160519

Tabata push press (75/55)
Tabata sit-up
Tabata sumo deadlift high pull (75/55)
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Score is  total reps from all 32 intervals.

Wednesday 160518

Strength:
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
3 Rounds For Time
Walking Lunge, 75 meters
50 Double-unders
25 Kettlebell Swings (55/35)

Tuesday 160517

Strength:
15 minutes to establish a 1RM Snatch
WOD:
'Isabel'
For Time:
30 Snatches @ 60% of 1RM
The snatches are full squat snatches

Monday 160516

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 eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Sunday 160515

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

Saturday 160514

50 Russian Kettlebell Swings (55/35)
Run 400 Meters
50 Thrusters (65/45)
Run 400 Meters
50 Burpees
Run 400 Meters
50 Thrusters
Run 400 Meters
50 Russian Kettlebell Swings

Friday 160513

10 Rounds For Time
Row 15/12 Calories
10 Box Jumps (24/20)
8 Toes To Bar

Thursday 160512

Row 1000 Meters
Then Directly To
21-15-9 rep rounds
Kettlebell Swings (55/35)
Chest To Bar Pull-ups

Wednesday 160511

Strength:
Back Squat:
2x6 reps@60%
2x4 reps@70%
2x3 reps@75%
2x2 reps@80%
Wod:
2016 Masters Qualifer Event 1
21-15-9 reps for time of:
Row for calories
Thrusters (95/65)

Tuesday 160510

"Klepto”
4 RFT:
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)

Monday 160509

MetCon Monday
For Time:
20-25-30-35-40
Push Balls (20/14)
70-60-50-40-30
Double-unders

Sunday 160508

We will be closed today in celebration of Mother's Day.
If you have a Mom and/or the mother of your children get her flowers, chocolate and a card. Take her out for brunch or lunch. Then give her peace and quiet. Mom's really like peace and quiet.
If you no longer have a mom, borrow one.

Saturday 160507

'Jerry'
For Time:
Run 1 mile
Row 2000 meters
Run 1 mile

Friday 160506

Three Rounds For Time:
Run 400 Meters
40 Medicine Ball Cleans (20/14)
40 Push-ups

Thursday 160505

Three Rounds For Time:
15 Overhead Squats (135/95)
50 Double-unders

Wednesday 160504

Strength:
Dead-lift
5 reps @65%
4 reps @75%
3 reps @80%
2 reps @85%
1 rep @90%
1 rep @95%
Rest 2 Minutes between sets
WOD: 3 rounds of
1 minute Front Plank
1 minute Side Plank
1 minute Hollow Hold
1 minute Side Plank

Tuesday 160503

Every minute on the minute for 18 minutes alternate between:
Max Rep Pull-ups
Max Rep Push-ups
Max Rep Air Squats

Monday 160502

MetCon Monday
24-18-12-6 rep rounds for time:
Row, Calories
Hang Power Snatch (95/65)
Burpee Pull-up

Sunday 160501

Olympic Weightlifting. Make up a missed WOD. Mobility.