3 rounds for time:
10 Pull-Ups
20 Ring Dips
30 Push-ups
Walking Lunges, 40 Steps
Wednesday, May 31, 2017
Tuesday, May 30, 2017
Tuesday 170530
Strength:
Shoulder Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 300 Meters
25 Good Mornings (65/45)
25 AbMat Sit-ups
Shoulder Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 300 Meters
25 Good Mornings (65/45)
25 AbMat Sit-ups
Monday, May 29, 2017
Monday 170529
We will only have one class today at 9a.
Memorial Day "Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Memorial Day "Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Sunday, May 28, 2017
Saturday, May 27, 2017
Saturday 170527
5 Rounds For Time:
5 Deficit Handstand Push-ups (4.5"/3")
10 Toes To Bar
15 Medicine Ball Cleans (20/14)
Air Bike, 20/15 Calories
5 Deficit Handstand Push-ups (4.5"/3")
10 Toes To Bar
15 Medicine Ball Cleans (20/14)
Air Bike, 20/15 Calories
Friday, May 26, 2017
Thursday, May 25, 2017
Thursday 170525
3 Rounds For Time:
Row, 15 Calories
30 seconds L-Sit (rings)
Row, 15 Calories
30 seconds Pull-up Hold at top of bar
Row, 15 Calories
30 seconds Superman Hold
Row, 15 Calories
30 seconds Handstand Hold
Accumulate 30 seconds at each static hold before moving back to the rower
Row, 15 Calories
30 seconds L-Sit (rings)
Row, 15 Calories
30 seconds Pull-up Hold at top of bar
Row, 15 Calories
30 seconds Superman Hold
Row, 15 Calories
30 seconds Handstand Hold
Accumulate 30 seconds at each static hold before moving back to the rower
Wednesday, May 24, 2017
Wednesday 170524
21-15-9 rep rounds for time
Dead-lift (225/155)
Bench Press (165/105)
Squat Clean (135/95)
Dead-lift (225/155)
Bench Press (165/105)
Squat Clean (135/95)
Tuesday, May 23, 2017
Monday, May 22, 2017
Sunday, May 21, 2017
Saturday, May 20, 2017
Saturday 170520
Moore
20 minute AMRAP
15-ft. Rope Climb, 1 ascent
Run 400 Meters
Max Rep Handstand Push-ups
20 minute AMRAP
15-ft. Rope Climb, 1 ascent
Run 400 Meters
Max Rep Handstand Push-ups
Friday, May 19, 2017
Friday 170519
Strength:
Dead-lift
3 x 5 reps
Increase weight on each set
WOD:
21-15-9 rep rounds for time:
Dumbbell Squat Cleans (50/35)
Ring Dips
Dead-lift
3 x 5 reps
Increase weight on each set
WOD:
21-15-9 rep rounds for time:
Dumbbell Squat Cleans (50/35)
Ring Dips
Thursday, May 18, 2017
Thursday 170518
Row 500 Meters
30 Shoulders To Overhead (95/65)
Row 1000 Meters
20 Shoulders To Overhead
Row 2000 Meters
10 Shoulders To Overhead
30 Shoulders To Overhead (95/65)
Row 1000 Meters
20 Shoulders To Overhead
Row 2000 Meters
10 Shoulders To Overhead
Wednesday, May 17, 2017
Wednesday 170517
For time:
150 Single-unders
20 Bar Muscle-ups
10 Squat Cleans (115/75)
150 Single-unders
15 Bar Muscle-ups
15 Squat Cleans
150 Single-unders
10 Bar Muscle-ups
20 Squat Cleans
150 Single-unders
150 Single-unders
20 Bar Muscle-ups
10 Squat Cleans (115/75)
150 Single-unders
15 Bar Muscle-ups
15 Squat Cleans
150 Single-unders
10 Bar Muscle-ups
20 Squat Cleans
150 Single-unders
Tuesday, May 16, 2017
Tuesday 170516
WOD 1:
For Time:
Run 800 Meters
Rest 2 minutes
Run 600 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
WOD 2:
10 minutes to work up to a heavy Squat Clean & Jerk
For Time:
Run 800 Meters
Rest 2 minutes
Run 600 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
WOD 2:
10 minutes to work up to a heavy Squat Clean & Jerk
Monday, May 15, 2017
Monday 170515
3 x 200 M Sprints
Rest is the walk back to the starting line
WOD:
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Rest is the walk back to the starting line
WOD:
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Sunday, May 14, 2017
Sunday 170514
IT'S MOTHER'S DAY. WE WILL BE CLOSED TODAY.
Take your mom out for brunch/lunch. Don't forget a card and flowers.
Take your mom out for brunch/lunch. Don't forget a card and flowers.
Saturday, May 13, 2017
Saturday 170513
TeamWOD:
3 person teams
3 Rounds For Time
50 Meter Tire Flip
40 Push-ups
Run 200 Meters
Each team member rotates through each exercise per round.
3 person teams
3 Rounds For Time
50 Meter Tire Flip
40 Push-ups
Run 200 Meters
Each team member rotates through each exercise per round.
Friday, May 12, 2017
Friday 170512
3 Rounds For Time:
30/25 Calorie Air Bike
15 Bar Muscle Ups
10 Shoulder to Overhead (155/105)
30/25 Calorie Air Bike
15 Bar Muscle Ups
10 Shoulder to Overhead (155/105)
Thursday, May 11, 2017
Thursday 170511
20 minute AMRAP
2 Rope Climbs (legless if possible on the first climb)
50 foot Handstand Walk
20 Alternating Pistols
2 Rope Climbs (legless if possible on the first climb)
50 foot Handstand Walk
20 Alternating Pistols
Wednesday, May 10, 2017
Wednesday 170510
Strength:
Back Squat:
3 x 10 reps @ 75%
WOD:
For Time:
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Bar Muscle-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Chest To Bar Pull-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Toes To Bar
Back Squat:
3 x 10 reps @ 75%
WOD:
For Time:
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Bar Muscle-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Chest To Bar Pull-ups
Rest 3 minutes
15/12 Calorie Bike Sprint
50 Double-unders
Max Rep Toes To Bar
Tuesday, May 9, 2017
Tuesday 170509
Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Monday, May 8, 2017
Monday 170508
25 Air Bike, Calories
20 Alternating Pistols
15 Toes to Bar
10 Snatches (115/75)
100 Double-unders
10 Snatches (115/75)
15 Toes to Bar
20 Alternating Pistols
25 Air Bike, Calories
20 Alternating Pistols
15 Toes to Bar
10 Snatches (115/75)
100 Double-unders
10 Snatches (115/75)
15 Toes to Bar
20 Alternating Pistols
25 Air Bike, Calories
Sunday, May 7, 2017
Saturday, May 6, 2017
Saturday 170506
Team WOD
2 person teams
7 minute AMRAP
10 Pull-ups
15 KB Swings (55/35)
10 Push-ups
15 Sit-ups
*Partner 1 completes one full round before partner 2 can begin.
Rest 3 minutes
7 minute AMRAP
Walking Lunges, 20 steps
5 Power Cleans (145/105)
5 Lateral Burpees Over The Bar
15 Double-unders
*Partner 1 completes one full round before partner 2 can begin.
2 person teams
7 minute AMRAP
10 Pull-ups
15 KB Swings (55/35)
10 Push-ups
15 Sit-ups
*Partner 1 completes one full round before partner 2 can begin.
Rest 3 minutes
7 minute AMRAP
Walking Lunges, 20 steps
5 Power Cleans (145/105)
5 Lateral Burpees Over The Bar
15 Double-unders
*Partner 1 completes one full round before partner 2 can begin.
Friday, May 5, 2017
Friday 170505
Strength:
Front Squat
3 x 3 reps at 87% of 1RM
WOD:
12 minute AMRAP
20 Toes To Bar
10 DB Push Press (50/35 lb DBs)
Front Squat
3 x 3 reps at 87% of 1RM
WOD:
12 minute AMRAP
20 Toes To Bar
10 DB Push Press (50/35 lb DBs)
Thursday, May 4, 2017
Thursday 170504
Max Rounds in 3 minutes
5 Thrusters (135/95)
7 Chest To Bar Pull-ups
Rest 1 minute. Repeat for a total of 5 cycles.
5 Thrusters (135/95)
7 Chest To Bar Pull-ups
Rest 1 minute. Repeat for a total of 5 cycles.
Wednesday, May 3, 2017
Wednesday 170503
MetCon:
6 Rounds On The Air Bikes:
60 seconds hard and fast
60 seconds slow.
Try to maintain the same fast pace on each 60 second round.
WOD:
7 minutes to complete as many reps as possible:
4-6-8-10-12-14-16-18-21-24
DB Snatches, alternating hands (50/35)
Knees Elbows
6 Rounds On The Air Bikes:
60 seconds hard and fast
60 seconds slow.
Try to maintain the same fast pace on each 60 second round.
WOD:
7 minutes to complete as many reps as possible:
4-6-8-10-12-14-16-18-21-24
DB Snatches, alternating hands (50/35)
Knees Elbows
Tuesday, May 2, 2017
Tuesday 170502
Strength:
Back Squat
3 x 5 reps
Front Squat
3 x 3 reps
Increase weight on each set
WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Lateral Hops Over Barbell
Back Squat
3 x 5 reps
Front Squat
3 x 3 reps
Increase weight on each set
WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Lateral Hops Over Barbell
Monday, May 1, 2017
Monday 170501
MetCon Monday
Row, 50/40 Calories
50 Box Jumps (24/20)
Air Bike 50/40 Calories
50 Kettlebell Swings (55/35)
50 Burpees
Row, 50/40 Calories
50 Box Jumps (24/20)
Air Bike 50/40 Calories
50 Kettlebell Swings (55/35)
50 Burpees
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