Saturday 190601

For Time:
Run 800 Meters
30 Pull-ups
60 Air Squats
30 Clean & Jerks (135/95)
60 Air Squats
30 Pull-ups
Run 800 Meters

Friday 190531

For Time:
Row 2000 Meters
Rest 10 minutes
Then,
8 minute AMRAP Ladder
3-6-9-12-15-18-21....
Russian Kettlebell Swing(55/35)
Burpees

Thursday 190530

3 Rounds for time of:
Walking Lunge, 75 Feet
18 Ring Dips, strict
9 Deadlifts, 70% of 1RM

Wednesday 190529

2018 AGOQ WOD 3
Complete as many rounds as possible in 20 minutes of:
50 Wall Balls (20/14)
100 Double-unders
50-ft. Handstand Walk
100 Double-unders
Row 50 Calories
100 Double-unders
50-ft. Handstand walk
100 Double-unders

Tuesday 190528

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 190527

Memorial Day
9a class only

'Murph'
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Wear a 20lbs vest if you have one.

Sunday 190526

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

Saturday 190525

'White'
5 Rounds For Time Of:
3 Rope Climbs
10 Toes To Bar
21 Walking Lunges With 45lb Plate Held Overhead
Run 400 Meters

Friday190524

15-12-9-6 reps for time of:
Hang Power Snatch (95/65)
Overhead Squat (95/65)
Bar Facing Burpee

Thursday 190523

Strength:
Back Squat
3 x 5 reps @ 80%
Front Squat
3 x 3 reps @ 80%
WOD:
2 Rounds For Time
Row 500 Meters
Bear Crawl 50 feet
20 Good Mornings (65/45)

Wednesday 190522

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10' target)

Tuesday 190521

The 6a class is cancelled due to significant flooding of area roads.

3 Rounds For Time
Run 400 Meters
3 Rope Climbs
9 Dead-lifts (255/185)

Monday 190520

Strength:
12 minutes to establish a
3 Rep Max Push Press
WOD:
12 minute AMRAP
1 Round Of Cindy
1 Round of DT

Sunday 190519

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

Saturday 190518

For Time & Reps:
In teams of 2:
Partner 1: Row 1000 meters
Partner 2: AMRAP
10 DB Walking Lunges
10 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 750 meters
Partner 2: AMRAP
8 DB Walking Lunges
8 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 500 meters
Partner 2: AMRAP
6 DB Walking Lunges
6 DB Push Press (50/35) (35/20)
Switch

Friday 190617

5 Rounds For Time:
5 Power Snatches (135/95) (115/85)
3 Bar Muscle-ups
-Rest 5 minutes-
6 minute AMRAP:
3 Thrusters (135/95) (115/85)
6 Chest To Bar Pull-ups

Thursday 190516

For time:
Air Bike 30/24  Calories
60 Medicine Ball Sit-ups (20/14)
90 Double-unders
60 Medicine Ball Sit-ups (20/14)
Air Bike 30/24  Calories

Wednesday 190515

Strength:
Close Grip Bench Press
5 reps @ 75%, 80%, 85%, 85%
WOD:
For Time:
21-15-9
Squat Clean (135/95) (115/75)
7-5-3
Ring Muscle-ups
21-15-9
Row, Calories

Tuesday 190514

4 Rounds For Time On Each Round:
Run 400 Meters
25 Wall Balls (20/14)
15 Toes To Bar
10 Alternating KB Snatches
Rest 3 minutes between each round

Monday 190513

Strength:
3 minute EMOM
4 Back Squats @ 75%
Rest 1 minute
3 minute EMOM
3 Back Squats @ 80%
Rest 2 minutes
3 minute EMOM
2 Back Squats @ 85%
Rest 2 minutes
3 min EMOM
1 Back Squats @ 90%
WOD:
12 minute AMRAP
6 Devil Press (50/35) (35/20)
6 Dumbell Thrusters (50/35) (35/20)
6 Strict Handstand Push-ups

Sunday 190512

Closed For Mother's Day

Saturday 190511

Bert
For time:
50 Burpees
400 Meter Run
100 Push-ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-ups
400 Meter Run
50 Burpees

Friday 190510

21-15-9 Rep rounds for time:
Ground To Overhead (135/95) (115/75)
Knees To Elbows

Thursday 190509

15-12-9-6 Rep rounds for time:
Dumbbell Bench Press (pick weight)
Dumbbell Hang Squat Clean
Ring Dips

Wednesday 190508

11-9-7-5 Reps For Time:
Bar Muscle-ups
Deadlifts (255/185)
Perform 40 Double-unders after each round

Tuesday 190507

Strength:
Overhead Squats
5 reps @ 70%, 75%, 80%
WOD:
3 Rounds For Time:
15 Power Snatches (95/65)
15 Thrusters (95/65)
Row 1,000 Meters

Monday 190506

For Time:
WOD 1:
15-12-9 Rep rounds for time:
Squat Cleans (135lbs/95lbs)
Toes To Bar
Bar Facing Burpees
- Rest 3 minutes -
WOD 2:
For Time:
400 Meter Farmer’s Carry- pick weight, make it challenging

Sunday 190505

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

Saturday 190504

Five Rounds For Time:
Run 400 meters
9 Hang Power Cleans (men 155lbs/women 115lbs)
15 Burpee Pull-ups

Friday 190503

Strength:
Front Squat
5reps @ 75%,80%,85% of 1RM
WOD:
Three Rounds For Time:
9 Snatch Grip Dead-lift
6 Hang Power Snatches
3 Overhead Squats
(Men 135lbs/women 95lbs)

Thursday 190502

Strength:
12 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds and reps as possible in 12 minutes.
Run 200 Meters
Max Rep Close Grip Bench Press @ 50% of 1 RM