Archive for May, 2017

2017 June 1 WOD

Posted: May 31, 2017 in Uncategorized
Metcon

EMOMx20
Minute 1: 12 Kettlebell Front Rack Lunges (53’s/35’s)
Minute 2: 12 Ring or Deficit Push-ups
Minute 3: 12 Dumbbell Box Step-ups (40’s/30’s)
Minute 4: 45 second Plank
Minute 5: Rest

*Find 2-3 partners to share same equipment with and everyone start at a different station. Regardless of what station you start at, move through all 4 stations and then rest. Everyone will rest together on minute 5.

Extra

ROMWOD

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2017 May 31 WOD

Posted: May 30, 2017 in Uncategorized
Strength

25 minutes to find 1 rep max Deadlift

Some of you may have hit 1 rep max on July 25, 2016 when testing 3 rep max.
Or possible as far back as August 20 or November 12, 2014

Metcon

EMOMx14
Odd: 15 Wall Balls (20/14)
Even: 6 Bar Muscle-ups

Please let me know your size if you’re interested in having one of these shirts. We are ordering them for our fans to wear to the Battle of the Barbells competition in June but I thought we could wear them to other events we go to together. I do not have a definite price yet but they will be less than $15.

2017 May 30 WOD

Posted: May 29, 2017 in Uncategorized
Metcon

3 RFT
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Jerks (135/95)
50 Double Unders

Skills

In time remaining, work on
6×4 Hang Snatch @ 60-75%

**Please note that we will be testing our deadlift max tomorrow to end this cycle. Modify weight and intensity level today as needed to recover from yesterday and be prepared to pick up all the weight tomorrow. Hoping for 90% PR rate…don’t miss!

Hero: “Servais”

For time:
Run 1.5 miles

Then, 8 rounds of:
19 Pull-ups
19 Push-ups
19 Burpees

Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells

Remember their sacrifice and that all of our workouts are scalable to your ability. Don’t skip today out of fear.

 

Adam Servais was remembered as “a hard charging, highly spirited airman with tremendous drive and dedication.” Read more about him here.

2017 May 27 WOD

Posted: May 26, 2017 in Uncategorized

Please remember we will have no yoga today. Also, Monday we will only be open for 1 class at 10 AM.

Fight Gone Bad

3 Rounds for Reps, 1:00 at each station:
Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20”)
Push Press (75/55)
Row for Calories
Rest

Compare to August 17, 2016

2017 May 26 WOD

Posted: May 25, 2017 in Uncategorized

There will be no yoga tomorrow morning!

Strength

20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
Max unbroken at 87%

Metcon

“Surfer on Acid”
3 RFT
400 m Run
21 Burpees

Compare to August 2, 2016

2017 May 25 WOD

Posted: May 24, 2017 in Uncategorized
Strength

20 minutes to complete
5×4 Hang Clean @ 60-70%

Metcon

AMRAP 13
55 Calorie Row
55 Thrusters
55 Pull-ups
55 Handstand Push-ups

2017 May 24 WOD

Posted: May 23, 2017 in Uncategorized
Metcon

EMOMx21
Minute 1 – 15 Russian Kettlebell Swings
Minute 2 – 15 Push Presses
Minute 3 – 40 Double Unders
Compare to February 27, 2017

Extra

ROMWOD

2017 May 23 WOD

Posted: May 22, 2017 in Uncategorized
Metcon

AMRAP 3
12/9 Calorie Bike
12 Power Snatches (95/65)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike
8 Power Snatches (115/80)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike
4 Power Snatches (135/95)

Extra**

12 Muscle-ups
30 Handstand Push-ups
8 Muscle-ups
20 Handstand Push-ups
4 Muscle-ups
10 Handstand Push-ups
**Note-This can and should be modified based on your goals and abilities. 12/8/4 could turn in to 3/2/1. Muscle-ups could turn in to pull-ups or some other movement you need to work on. Same goes for handstand push-ups. This is a time to work on advanced (for you) bodyweight movements.