Archive for May, 2016

2016 May 31 WOD

Posted: May 31, 2016 in Uncategorized
Metcon

5 Rounds
Minute 1 – Row (200/150)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 30 Double Unders
Minute 4 – Rest

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2016 May 30 WOD

Posted: May 30, 2016 in Uncategorized

One class today at 10:00.

Memorial Day Murph

1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs. If you’ve got a 20# vest or body armor, wear it.

Compare to April 26, 2014

Or, if you pullers are too sore for pull ups today but you want to do a hero wod today…

“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps
Run 800 meters
Compare to October 12, 2011

2016 May 28 WOD

Posted: May 28, 2016 in Uncategorized

We will open at 8:00 for a long ROMWOD. No yoga instructor today.

Hero: “Klepto”

4 RFT
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011 in Kabul, Afghanistan of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth and son David.

2016 May 27 WOD

Posted: May 27, 2016 in Uncategorized

We will have an 8:30 class today for anyone that can make it!

We will be open for one WOD on Memorial Day, this coming Monday, at 10:00.

Metcon – Nicole

AMRAP 20:
Run 400 Meters
Unbroken Pull-Ups x Max Reps*
*If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run. If you are scaling pull-ups, go for around 15-20 per round with the least number of regrips possible between runs.
Compare to October 30, 2015

2016 May 26 WOD

Posted: May 26, 2016 in Uncategorized
Oly Skills

12×1 Power Clean at 65% – Go every 40 seconds

Metcon

AMRAP 9
9 Toes to Bar
7 HSPU
5 Power Cleans (135/95)

Bonus

21-18-15-12-9-6-3
Unbroken Thrusters
Rest as little as possible between sets while maintaining each set unbroken.

2016 May 25 WOD

Posted: May 25, 2016 in Uncategorized
Metcon

5 RFT:
500m Row (400m Run or 0.5 mile Bike)
15 Burpees
10 Front Squats (155/105)

Extra Work

100-80-60-40-20 Double Unders
25-20-15-10-5 Sit-ups (GHD if able)

2016 May 24 WOD

Posted: May 24, 2016 in Uncategorized
Strength

Back Squats
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 4 reps @ 80-90%

Metcon

Hero: “D.T.”
5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to September 28, 2015

2016 May 23 WOD

Posted: May 23, 2016 in Uncategorized
Strength

15 minutes to complete:
10×1 Snatch

Metcon – Open Test

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
Compare to November 24, 2014

2016 May 21 WOD

Posted: May 21, 2016 in Uncategorized

Yoga today at 8:00. Free for members and only $5 for non-members!
Next Saturday we will have a 45 minute ROMWOD at 8:00 in place of yoga.

Hero: “White”

Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Compare to March 31, 2015

2016 May 20 WOD

Posted: May 20, 2016 in Uncategorized
Strength

20 minutes to complete 10 sets of:
High Hang Snatch + Hang Snatch + Snatch
Compare to April 21, 2016

Metcon

For time:
75 Double Unders
50 Wall Ball Shots (20/14)
25 Burpees
50 Wall Balls (20/14)
75 Double Unders