Monthly Archives: August 2014

We will have 1 class tomorrow, Monday September 1st, at 12 noon.

WOD:
In teams of 3:
300m row (All members work at the same time)
150 Thrusters (35/45#)
100 C2B Pull Ups
50 Box Jumps (24/30)
300m row (All members work at the same time)

Thrusters/C2B/Box Jumps – divide work evenly

Rules:
1 Person works at a time
1 Person rests
1 Person holds 115# in the front rack position (scale accordingly)
*If the bar hits the ground before that person is slated to start work, 10 burpee penalty for all team members

8/30/14

Bring yourself and a friend today for a surprise partner WOD!

8/29/14

Skill
pull-up/ring dip negatives

Strength
Front Squat
FIND 1RM

WOD (for time)
3 rounds
400m run OR 500m row
20 Front squats @ 60% of !RM (from today)

8/28/14

Strength
Clean & Jerk
1-1-1-1-1

WOD (for time)
“Double Grace”
60 clean & jerk
*scale accordingly!!

8/27/14
Strength
Deadlift
5-5-5-5-5 (increase weight from last week)

5 minute EMOM
5 ring dips (increase weight from last week)

WOD (15 minute EMOM)
3 Thrusters (65/95)
*increase weight EMOM by 5/10# until you hit your 3RM then remain at that weight and complete the EMOM

8/26/14
Strength
snatch
FIND 1RM

WOD (for time)
“Isabel”
30 Snatches for time (95/135)
*Scale accordingly!

8/25/14

Strength
Overhead squats
6-6-6

5 minute EMOM
5 pull-ups (increase weight from last week!)

WOD
OHS “Elizabeth”
21-15-9
OHS (75/115)
ring dips
*Conditioning (55/75)
*Advanced (95/135)

8/23/14
Partner WOD (for time)
80 Wall Balls (14/20)
40 burpees
80 sit-ups
40 ring dips
80 pull-ups
2 minute plank hold
*all work must be divided evenly between partners
*when one partner works, the other must rest

8/22/14

Skill
Dip/pullup negative work!

Strength
Front Squats
3-2-1 (single set with warm up)

WOD (for time)
5 rounds
8 thrusters (75/115)
8 burpees
8 pull-ups
*Conditioning (55/75)
*Advanced (95/135)

8/21/14

Strength
Clean & Jerk
2-2-2-2-2 (Touch and go)

WOD (For time)
18-15-12-9-6-3
Hang Power Clean (95/135)
over-the-bar burpees
*Conditioning (65/95)
*Advanced (125/185)