Tuesday July 1 "Back Squat 1+"

JULY 4 and JULY 5 there will only be a 9 AM workout

Warm Up

Dynamic Warm-up

Skill

Back Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 3 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1 @ 95%

Metcon

3 rnds (16 min cap)

200 m Run

15 Power Cleans (135/95)

200 m Run

15 Back Squats (135/95)

200 m Run

15 Deadlifts (135/95)

Monday June 30

Thanks to everyone for coming out on Saturday and participating in the TEAM WOD! We squatted, relayed, nearly passed out, and were still able to cheer each other on the whole time! It is a rare thing to have such a supportive group of people that are able to push each other to their limits and still want to hang out after that fact. A good time was had by all at the BBQ after as well.

We are already starting to plan the next one!  

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

PARTNER WOD

For Time:

50 Shoulder Press (115/75)

while one partner Dead Hangs from Pull-ups Bar

50 Front Rack Lunges (115/75)

while one partner holds a handstand

50 Wallballs

while barbell is front racked

50 Box Jumps (30/24)

while the barbell is locked out overhead

50 SDHP (115/75)

while a plank is held

*Partner A works while Partner B holds the position.  Switch at any time.  If the barbell touches the ground at any point (other than the SDHP) each partner must do 10 burpees.  This includes passing to each other

Saturday June 28

NO 8 OR 10 AM CLASSES

TEAM WOD TODAY 4-6, WITH BBQ TO FOLLOW

THERE ARE STILL 2 SPOTS LEFT IF ANYONE IS INTERESTED

Friday June 27 "Jerk 3+"

The Team WOD on Saturday begins at 4pm, so please arrive early to stretch out and loosen up.  Following the workouts we will start the BBQ (BYOC - bring your own chair, if you would like to have a seat).  If you haven't signed up already to bring something, please bring $5 to class on Friday or with you on Saturday.

July 4th & 5th WOD's  - only one class, which will be held at 9 am.

Warm Up

Dynamic Warm-up

Skill

Jerk

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

Metcon

21-15-9

Calories Rowed

Back Squat (135/95)

KB Swings (70/55)

Thursday June 26

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

PARTNER WOD

3 rnds, 2 min per station

HSPU

OHS (115/75)

C2B Pull-ups

Double Unders

Lateral Jumps (over bar)

Rest 1 min

*one partner works at a time; each partner must do at least 1 rep per station

*Try to partner with someone you have never worked with before

Wednesday June 25 "Deadlift 3+"

There is a sign-up sheet on the door for the BBQ. If you plan on staying after the TEAM WOD, please sign up for something. If you would rather contribute money, give $5 to a coach by WEDNESDAY, June 25th. We will need to make sure everyone is fed, so please sign up/give money the next time to head in for a workout. Thanks! 

Warm Up

Dynamic Warm-up

Skill

Deadlift

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

Metcon

"Groundhog's Day"

AMRAP 2

5 Burpees

10 Straight Leg Deadlift (95/65)

15 Toes 2 Bar

20 Hang Power Cleans (95/65)

15 Shoulder to Overhead (95/65)

10 Muscle-ups (sub = 3 dips/3 pullups)

5 Burpees

rest 1 min

*Repeat same reps/movements for AMRAP 3, AMRAP 4, and AMRAP 5 with a 1 min break between

*restart at the beginning each time

*score is reps per round (i.e. 30-35-40-50 = 155)

Tuesday June 24

Please watch this 3 minute video on ring push-up positioning.  It is very informative.

Warm Up

Coaches Choice

Skill

EMOM 6

Hang Squat Clean + Squat Clean

*start at 50% 1 rm Clean and build

Metcon:

"COE"

10 rnds:

10 Thrusters (95/65)

10 Ring Push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Monday June 23 "Front Squat 3+"

There is a sign-up sheet on the door for the BBQ. If you plan on staying after the TEAM WOD, please sign up for something. If you would rather contribute money, give $5 to a coach by WEDNESDAY, June 25th. We will need to make sure everyone is fed, so please sign up/give money the next time to head in for a workout. Thanks! 

Warm Up

Dynamic Warm-up

Skill

Front Squat

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

Metcon

"Unbreakale"

For Time:

50 Cleans (135/95)

50 Burpees

50 HSPU

Break up movements/reps anyway

Post-WOD

800  m Run @ 80% effort

Saturday June 21

Warm Up

Coaches Choice

Skill

EMOM 6

Hang Squat Clean + Squat Clean

*start at 50% 1 rm Clean and build

Metcon:

"BELFAST BRUISER"

3 rnds:

12 OHS (115/75)

10 Box Jumps (30/24)

8 Muscle-ups

Rest 2 mins

sub for Muscle-up is 2 Ring Rows/2 Dips

Friday June 20 "Bench Press 3+"

Warm Up

Dynamic Warm-up

Skill

Bench Press

Set 2 - 5 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

Metcon

"Walk of Death"

4 rnd of AMRAP 4

25 KB Swings (70/55)

100 m Waiter Walk (70/55)

Max Double Unders

Score is Double Unders

Rest 1 min b/t rnds

Compare to July 8

Thursday June 19

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

"PAINSTORM XI"

With a partner, for Time:

100 m Run

10 Muscle-ups

200 m Run

20 HSPU

300 m Run

30 OHS (45/35)

400 m Run

40 SDHP (45/35)

500 m Run

50 Pull-ups

600 m Run

60 Push-ups

700 m Run

70 KB Swings (55/35)

800 m Run

80 Burpees

900 m Run

90 Thrusters (45/35)

1000 m Run

100 Air Squats

*one partner works at a time

*runs may be broken up

Compare to Sept 2

Wednesday June 18 "Clean 3+"

Warm Up

Dynamic Warm-up

Skill

Squat Clean

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5 Tall Box Jumps

Metcon

"Usher's Revenge" (via Battle in the Boro 2)

With a partner perform:

AMRAP 7

60 Snatch (95/65)

Max HSPU

Rest 1 min

AMRAP 7

60 Thrusters (95/65)

Max Chest 2 Bar Pull-ups (chin to bar for ladies)

*Partners must rotate every 5 reps, no more, no less.  After completing the Snatch and Thrusters, partners have remaining time to get max reps HSPU and C2B

*score reps for each

Tuesday June 17

Great win over Ghana Monday night.  Bring on Portugal on Sunday

Results from 6/16...Thrusters and Burpees are always fun together

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

"Regional 14.6"

For Time:

50 Calorie Row

50 Box Jump Over (24/18)

50 Deadlifts (180/120)

50 Wallballs

50 Ring Dips

50 Wallballs

50 Deadlifts (180/120)

50 Box Jump Overs (24/18)

50 Calorie Row

21 minute time cap

*add 1 sec for each rep not completed

Monday June 16 "Press 3+"

Warm Up

Dynamic Warm-up

Skill

Shoulder Press

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5-10 Strict/Weighted Ring Dips

Metcon

"Thrust It"

AMRAP 10

10 Thrusters (65/45)

10 Burpees

10 Thrusters (95/65)

10 Burpees

10 Thrusters (115/75)

10 Burpees

10 Thrusters (135/95)

10 Burpees

10 Thrusters (155/110)

10 Burpees

Max Thrusters (185/135)
*Score is total reps

Saturday June 14 "Back Squat 3+"

Warm Up

Dynamic Warm-up

Skill

Back Squat

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5-10 Strict/Weighted Pull-ups

Metcon

"Flatliner"

40-30-20-10

Back Squat (95/65)

15-15-15-15

Toes 2 Bar

Friday June 13

Warm Up

Coaches Choice

Skill

EMOM 8

Even - 15 Calories Rowed

Odd - 10 Burpees (on plate)

Metcon:

"War Machine"

3 rnds:

15 C2B Pull-ups

30 Shoulder to Overhead (60% 1rm Push Press)

100 Double Unders

Rest 2 mins b/t rnds

Thursday June 12

FRAN results
Great job to everyone giving her a go for the first time, especially those getting it Rx'd for the first time.

Warm Up

Coaches Choice

Skill

Snatch

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5 Strict/Weighted Ring Dips

Metcon

"Time Bomb"

21-15-9

KB Swing (55/35)

Knees to Elbow

*every drop of the KB or from the bar = 5 burpees, immediately performed