Saturday 170701

Team DT
2 person teams
10 Rounds For Time
12 Dead-Lifts
9 Hang Power Cleans
6 Push Jerks
Men use 155lbs. women use 105lbs.
Partner 1 completes a full round before switching with partner 2

Friday 170630

"Kelly"
5 Rounds For Time;
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday 170629

3 rounds for time of:
Row 15 Calories
12 Power Snatches (95/65)
9 Burpees to a target 12 inches above your max reach

Wednesday 170628

Strength:
15 minutes to establish a 1RM
Power Clean
WOD:
12 minute AMRAP
12 Toes To Bar
24 Double-unders
6 Hang Squat Cleans (145/100)

Tuesday 170627

For Time:
40-30-20-10
Air Bike, Calories
Push-ups
Walking Lunges

Monday 170626

Strength:
15 minutes to work up to a 1 RM
Snatch
WOD:
For Time:
Run 400 Meters
-
21-15-9
Overhead Squat
Chest To Bar Pull-up
-
Run 400

Sunday 170625

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

Saturday 170624

Run 200 Meters
21 Thrusters (95/65)
3 Rope Climbs
Run 300 Meters
15 Thrusters
2 Rope Climbs
Run 400 Meters
9 Thrusters
1 Rope Climb

Friday 170623

'Barbara'
Five Rounds, Each Round For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds

Thursday 170622

Strength:
15 minutes to work up to a heavy set of the following complex:
Power Snatch +  Hang Squat Snatch + Overhead Squat
WOD:
21-15-9 rep rounds for time
Squat Snatch (95/65)
Ring Dips

What is Rx

Rx Means Rx

Okay, I'm gonna go a rant right now about what it means to do a workout Rx. Rx means as written on the white board. So, you did the WOD and the Rx'd weigh,t but you had crappy form, didn't get to full depth on squats, did cleans from the floor instead of hang cleans, missed the target height on wallballs., did jumping C2B pull-ups instead of true C2B pull-ups but still counted as Rx reps. Guess what? They weren't.

An attempt is NOT an accomplishment. When you turn an attempt into a accomplishment you disrespect those that actually did the workout Rx. It's okay to mess up every now and again, but if you care about Rx being next to your name on the white board  then take your game to the next level and do legit reps and movements. If you hear me call you out more than once then you're not doing the WOD Rx!

Rx means Rx not half assed or "that's as good as you're gonna get". Don't cheapen the experience for those that actually do the WOD Rx.

Wednesday 170621

'Tiff'
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-To-Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Presses (155/105)

Tuesday 170620

Strength:
Dead-lift
5 x 5 reps
WOD:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (55/35)
6 Burpees

Monday 170619

Strength:
Power Clean
3 x 5 @ 85%
WOD:
18-12-6
Back Squat (135/95)
9-6-3
Bar Muscle-up

Sunday 170618

Father's Day. We are closed. Go spend time with your old man.

Saturday 170617

Teams of 2:
For Time:
30 Bar Muscle-ups
300 Meter DB Farmers Walk (heavy, trade off as necessary)
30 Thrusters (95/65)
300 Meter DB Farmers Walk
30 Burpee Box Jump Over (24/20)
300 Meter DB Farmers Walk

Friday 170616

3 Rounds For Time:
15 Hang Power Snatch (95/65)
Handstand Walk, 50 feet
30 AbMat Sit-ups

Thursday 170615

Power Clean
3 x 7 reps @ 75%
Front Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
WOD:
Row 2,000 Meters

Wednesday 170614

5 rounds for reps of:
1 minute of box jumps (24/20)
1 minute of wall-ball shots (20/14)
1 minute of rowing (calories)
Rest 1 minute

Tuesday 170613

Strength:
Shoulder Press
3 x 8 reps @ 75%
WOD:
DG
10 minute AMRAP
8 toes-to-bars
8 Dumbbell Thrusters (35/25)
12 Dumbbell Walking Lunges (35/25)

Monday 170612

Strength:
Snatch (full squat snatch)
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
2 reps @ 90%
WOD:
For max reps/calories:
2 Minutes of Air Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (55/35)

Sunday 170611

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

Saturday 170610

"100's"
3 person teams
100 Pull-ups*
100 Toes To Bar*
100 Alternating DB Snatches (50/35)#
100 Wall Balls (20/14)#
*teammate 1 performs pull-ups/toes to bar, teammate 2 hangs from the bar, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.
#teammate 1 performs DB Snatches/wall balls, teammate 2 holds a handstand against the wall, teammate 3 rests. Rotate through positions until all 100 reps of each exercise are completed.

Friday 170609

Strength:
Front Squat
3 x 5 reps @ 85%
WOD:
21-15-9 rep rounds for time:
Air Bike, Calories
Front Squat (115/75)
Ring Push-ups

Thursday 170608

3 Rounds For Time:
Run 400 Meters
25 Kettlebell Swings (55/35)
12 Deficit Handstand Push-ups (6"/3")*
men 2-45lb bumpers stacked. women  25lb + 10lb bumper stacked

Wednesday 170607

Strength:
Dead-lift
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%
Power Clean
3x5 reps @ 65%
Back Squat
10 reps @ 65%
7 reps @ 75%
5 reps @ 85%

Tuesday 170606

Strength:
Shoulder Press:
3 x 5 reps @ 75%
WOD:
3 Rounds For Time:
12 DB Shoulder To Overhead (50/35)
8 Ring Muscle-ups
20 Double-unders

Monday 170605

Strength:
Power Clean
3 x 5 reps @ 85%
WOD:
Row 500 Meters
15 Burpee Box Jump Over (24/20)
30 Wall Balls (20/14)
15 Burpee Box Jump Over
Row 500 Meters

Sunday 170604

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

Saturday 170603

 Team WOD
3 Person Teams
25 minute AMRAP
Teammate 1: Run 400 Meters
Teammate 2: 30 Kettlebell Swings (55/35)
Teammate 3: 15 Chest To Bar Pull-ups
*Each team member rotates through all 3 exercises per round

Friday 170602

 “Felix The Cat”
6 Rounds For Time:
9 Burpees over the Bar
9 Box Jumps (24/20)
9 Pull Ups
9 Thrusters (95/65)
9 Toes To Bar

Thursday 170601

Strength:
10 Minute EMOM
5 Hang Power Cleans (145/105)
WOD:
3 Rounds For Time:
Run 400 Meters
15 Clean & Jerks (95/65)