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.
Tuesday, May 31, 2016
Monday, May 30, 2016
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.
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, May 29, 2016
Saturday, May 28, 2016
Saturday 160528
Bradley'
10 rounds for time:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds
10 rounds for time:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds
Friday, May 27, 2016
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.
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, May 26, 2016
Wednesday, May 25, 2016
Wednesday 160525
Strength:
15 minutes to establish a 1RM Clean & Jerk
WOD:
'Grace'
For Time:
30 Clean & Jerks @ 60% of 1RM
15 minutes to establish a 1RM Clean & Jerk
WOD:
'Grace'
For Time:
30 Clean & Jerks @ 60% of 1RM
Tuesday, May 24, 2016
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, May 23, 2016
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.
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, May 22, 2016
Saturday, May 21, 2016
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
10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups
Friday, May 20, 2016
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.
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, May 19, 2016
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.
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, May 18, 2016
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)
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, May 17, 2016
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
15 minutes to establish a 1RM Snatch
WOD:
'Isabel'
For Time:
30 Snatches @ 60% of 1RM
The snatches are full squat snatches
Monday, May 16, 2016
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."
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, May 15, 2016
Saturday, May 14, 2016
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
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, May 13, 2016
Thursday, May 12, 2016
Thursday 160512
Row 1000 Meters
Then Directly To
21-15-9 rep rounds
Kettlebell Swings (55/35)
Chest To Bar Pull-ups
Then Directly To
21-15-9 rep rounds
Kettlebell Swings (55/35)
Chest To Bar Pull-ups
Wednesday, May 11, 2016
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)
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, May 10, 2016
Monday, May 9, 2016
Sunday, May 8, 2016
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.
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, May 7, 2016
Friday, May 6, 2016
Thursday, May 5, 2016
Wednesday, May 4, 2016
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
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, May 3, 2016
Tuesday 160503
Every minute on the minute for 18 minutes alternate between:
Max Rep Pull-ups
Max Rep Push-ups
Max Rep Air Squats
Max Rep Pull-ups
Max Rep Push-ups
Max Rep Air Squats
Monday, May 2, 2016
Monday 160502
MetCon Monday
24-18-12-6 rep rounds for time:
Row, Calories
Hang Power Snatch (95/65)
Burpee Pull-up
24-18-12-6 rep rounds for time:
Row, Calories
Hang Power Snatch (95/65)
Burpee Pull-up
Sunday, May 1, 2016
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