Monthly Archives: April 2017

5/1/17

EMOM 12

ODD: 5 strict TTB

EVEN: 3-5 wall walks

 

Partner WOD (for time)

5 rounds each of:

Row 200m

4/29/17

Saturday Partner WOD

AMRAP 22

20 Thrusters (115/75)

20 box jumps (20)

20 burpees

30 Thrusters (95/65)

30 box jumps (20)

30 burpees

40 Thrusters (75/55)

40 box jumps (20)

40 burpees

50 Thrusters (45/35)

Then…MAX calorie row in remaining time of AMRAP 22

4/28/17

Thruster*

Find 2RM

*from the floor

 

WOD (for time)

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

4/27/17

 

EMOM 10

 

scap work

 

EMOM 30

min 1: Cal row

min 2: 5 strict pull ups

min 3: 3 strict press

4/26/17

EMOM 15

 

WOD* (AMRAP 12)

20 Double unders

10 push ups

5 deadlift

 

*Adv:

20 Double unders

10 HSPU

5 Deadlift

4/25/17

Tomorrow will be a fun sweaty mess! Please show up on time to begin and go through a fun but tough day of:

 

1) EMOM 15

 

2) Cycling (4 rounds)

 

3) BW squat test

4/24/17

Strength

EMOM 7

3 Power Cleans

3 Front Squats

3 Jerks

*increase/decrease weight based off last week!

 

WOD (for time)

4 rounds of

25 calorie row

25 burpees*

*6-inch target above reach

Saturday partner WOD

AMRAP 30!

See you all at 11!

4/21/17

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Though all other classes will go as scheduled, our 630pm class will be cancelled tomorrow. But don’t worry, as always, we have plenty of OPEN gym time from 630pm onward for those of you who might not make our earlier classes!

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Strength

1RM push jerk

 

WOD (for time)

“2017 games qualifier workout 3”

21-15-9

Shoulder to overhead (95/135)

Chest to bar pull-ups

4/20/17

Shoulder scap session

 

Core session

This will get spicy!

 

WOD (Alt. EMOM 20)

ODD: Cal row (12/15)

EVEN: 10 burpees