Monthly Archives: May 2016

6/1/16
Shoulder/scap session

With a running clock…
0:00 – 7:00
Every 30 seconds perform:
1 Power Clean (70-75%)
7:00 – 10:00
Rest
10:00 – 17:00
Every 30 seconds perform:
1 Power snatch (70-75%)
17:00 – 20:00
Rest
20:00 – ?
WOD (for time)
27-21-15-9
Shoulder 2 overhead (75/115)*
*after each set of S2O you must perform 10 burpees

5/31/16
WOD (for time) ((35/53)x2)
“Kettle-bell-hell”
9-15-21-28*
Kettle bell deadlifts
Kettle bell front squats
*After each round is completed you must perform 15 toes 2 bar. For example, 9 deadlifts, 9 front squats, 15 toes 2 bar and so on ending the workout with 15 toes 2 bar!

5/30/16
WOD (for time)
10 burpees
80 thrusters (35/45)
10 burpees
50 pull-ups
10 burpees
80 wall balls (14/20)
10 burpees
80 calorie row
10 burpees

Saturday partner WOD (for time)
….bring some strength, skill, and that engine!

5/27/16
“Friday Triplet”

AMRAP 8
4 Thrusters (75/115)
6 power cleans (75/115)
8 bar facing burpees

Rest 4 minutes

AMRAP 8
20 kettle bell swings (35/53)
30 walking Lunges
40 jumping air squats

Rest 4 minutes

AMRAP 8
10 burpees
20 toes 2 bar
30 situps

5/26/16
With a running clock…
0:00 – 7:00
Every 30 seconds perform:
1 Power Clean
7:00 – 10:00
Rest
10:00 – 17:00
Every 30 seconds perform:
1 Power snatch
17:00 – 20:00
Rest
20:00 – 30:00
WOD (AMRAP 10)
90 double unders
30 thrusters
60 double unders
20 thrusters
30 double unders
10 thrusters

Cash-out
Shoulder/scap session

5/25/16
Gymnastic session
Pull ups
10-10-10-10
Ring dips (superset)
10-10-10-10

WOD* (AMRAP 20)
300 meter row
2 rope climbs
*inspired by crossfit HQ

5/24/16
Strength
Hang squat clean
Find heavy single

WOD (AMRAP 12)* (65/95)
1 minute of hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
*find total reps combined of
1) Hang squat cleans
2) Burpees
3) Toes 2 bar

5/23/26

709’ers!
On Victoria Day, we will have a class at 11:00AM! So get in and work your A$$ off on a tough, but fun workout to honor the holiday!
See you all at 11!

Saturday Partner WOD
(for time and max calories)
“Reverse Angie with a twist”
400m run (together)
100 Air squats
50 Shoulder-2-overhead
100 Sit-ups
50 Deadlifts
100 Push-ups
50 Squat Cleans
100 Pull-ups
2 Minutes of Max calorie row*
*1 rower for 2 Minutes combined/shared work