Archive for April, 2017

2017 May 1 WOD

Posted: April 30, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 90%

Metcon

EMOMx10
Odd: 15 Overhead Squats (95/65)
Even: 5 Chest to Bar Pull-ups + 5 Pull-ups + 5 Toes to Bar**

2017 April 29 WOD

Posted: April 28, 2017 in Uncategorized

No yoga this weekend.

Metcon

For time:
30 Deadlifts (225/155)
30 Handstand Push-ups
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14)
15 Power Snatches (135/95)

Extra

For those with time and energy to spare…
10 Clean & Jerks @ 60-85%

2017 April 28 WOD

Posted: April 27, 2017 in Uncategorized
Metcon

Teams of 2:
AMRAP 20
50’ Double Kettlebell (Farmer’s Carry Style) Walking Lunge (72/53)
50 Double Unders
*Athlete 1 will complete both movements while athlete 2 rows for calories. When athlete 1 completes their round, athletes will swap and athlete 1 will begin rowing. Score is total calories rowed in 20 minutes.

Extra

5×10 GHD Bench Press

These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 V-ups.

2017 April 27 WOD

Posted: April 26, 2017 in Uncategorized

No yoga this weekend.

Strength

25 minutes to complete Back Squats
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
2 @ 90%
1 @ 90%

Metcon

EMOMx10
Odd: 7 Toes to Bar + 7 Overhead Squats (115/85)
Even: 7 Bar Facing Burpees + 7 Toes to Bar

2017 April 26 WOD

Posted: April 25, 2017 in Uncategorized
Metcon

For time:
30 Burpees over Barbell
30 Calorie Row
15 Power Snatches (135/95)
60 Calorie Row
15 Power Snatches (135/95)
30 Calorie Row
30 Burpees over Barbell

2017 April 25 WOD

Posted: April 24, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 75%
2 @ 85%

Metcon

AMRAP 7
200 meter SPRINT
10 Kettlebell Swings (53/35)

2017 April 24 WOD

Posted: April 23, 2017 in Uncategorized
Class Warm-up

Set up your equipment for the Metcon, complete 1 round through of the 1st number of all movements. 5 WB, 5 DU, 4 BJ, 4 T2B, 3 C2B…etc.

Skill & Drills

EMOMx5*
3 Power Cleans + 3 Front Squats + 3 Push Jerks
*You should be able to complete these movements with the barbell you already have set up for the Metcon.

Metcon – “Open Test”

AMRAP 20:
50 Wall Balls (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 September 29, 2016

Happy Sunday! 

Posted: April 23, 2017 in Uncategorized

We will be opening the gym today at 2:00 for Matt Z to complete his final Regionals workout. Come show your support if you’re free!

2017 April 22 WOD

Posted: April 21, 2017 in Uncategorized
Metcon

Teams of 3:
400m Weighted Run (50/35)
125 Pull-ups
400m Weighted Run (50/35)
100 Calorie Bike
400m Weighted Run (50/35)
75 Front Squats (155/105)
400m Weighted Run (50/35)

2017 April 21 WOD

Posted: April 20, 2017 in Uncategorized

Matt Z will be completing one of his Regionals Qualifiers wods Friday at lunch. We will open at 11 and he’ll go sometime before 12. If anyone wants to get a wod in, the gym will be open 11-12.

Matt will complete a 2nd workout around 4-4:30 tomorrow.

Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×5 @ 80-85%

Metcon

Hero: “DT”
5 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to January 13, 2017