Wednesday 170531

3 rounds for time:
10 Pull-Ups
20 Ring Dips
30 Push-ups
Walking Lunges, 40 Steps

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

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

Sunday 170528

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

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

Friday 170526

"Nicole"
20 Minute AMRAP
Run 400 Meters
Max Rep Pull-ups

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

Wednesday 170524

21-15-9 rep rounds for time
Dead-lift (225/155)
Bench Press (165/105)
Squat Clean (135/95)

Tuesday 170523

"Jackie"
For Time:
Row, 1000 Meters
50 Thrusters (45/35)
30 Pull-ups

Monday 170522

21-15-9 rep rounds for time:
Hang Power Snatch (95/65)
Air Bike, Calories
Toes To Bar

Sunday 170521

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

Saturday 170520

Moore
20 minute AMRAP
15-ft. Rope Climb, 1 ascent
Run 400 Meters
Max Rep Handstand Push-ups

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

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

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

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

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

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.

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.

Friday 170512

3 Rounds For Time:
30/25 Calorie Air Bike
15 Bar Muscle Ups
10 Shoulder to Overhead (155/105)

Thursday 170511

20 minute AMRAP
2 Rope Climbs (legless if possible on the first climb)
50 foot Handstand Walk
20 Alternating Pistols

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

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.

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

Sunday 170507

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

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.

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)

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.

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

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

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