06.26.17

WOD Programming

Strength:

Front Squats

MetCon:

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

COMP Programming

MetCon:

Baseline 2

Strength:

Front Squats

MetCon:

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

06.24.17

         The Gym will open at 9am tomorrow for Team WOD Saturday!

MetCon:

Teams of 3

Relay style:
3 rounds each
100m Run
10 Wallball (20/14)
10 Tire Flips
————–
Cumulative reps one person working at a time:
90 Pull-ups
90 Deadlifts (225/155)
75 Burpees over partner (front plank)
75 Toes 2 Bar
60 Double Unders (each)
600m Run

06.23.17

WOD Programming

Strength:

Clean and Jerk

MetCon:

For Time

30 Calorie Airdyne
20 Bar Facing Burpees
10 Power Snatches (95/65)

COMP Programming

MetCon:

Baseline #3

Strength:

Clean Pull + Hang Clean

Clean and Jerk

MetCon:

For Time:

30 Calorie Airdyne
20 Bar Facing Burpees
10 Power Snatches (135/95)

06.22.17

WOD Programming

Strength:

Back Squat

MetCon:

Kelly

COMP Programming

MetCon:

30 Squat Cleans (155/105)

Conditioning:

20 Minute AMRAP

20 Burpees
20 GHD Sit-Ups
20 OH Lunges (50/35)
80 Double Unders

Strength:

Back Squats

MetCon:

Kelly

06.21.17

Active Recovery Day

WOD Programming

Skill:

Row Bowling

Mobility:

ROMWOD

COMP Programming

Skill:

Row Bowling

Mobility:

ROMWOD

06.20.17

WOD Programming

Strength:

Strict Pull-Ups and Strict Dips

MetCon:

2 Rounds for Time:

1000m Row
50 Thrusters (45/35)
30 Knees 2 Chest

COMP Programming

MetCon:

Zimmerman:

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Strength:

Snatch Balance + OHS

Strict Pull-Ups and Strict Dips

MetCon:

2 Rounds for Time:

1000m Row
50 Thrusters (75/55)
30 Toes 2 Bar

 

06.19.17

WOD Programming

Strength:

Overhead Squats

MetCon:

21-15-9

Deadlifts (225/155)
Burpee Box Jump Overs (24/20)

COMP Programming:

Conditioning:

Row/Airdyne

Strength:

Overhead Squats

Snatches

MetCon:

21-15-9

Deadlifts (225/155)
Burpee Box Jump Overs (24/20)

06.17.17

Team WOD Saturday!

MetCon:

For Time:

Teams of 3

100 DUs
90 Abmat Sit-Ups
80 Power Cleans (95/65)
70 Russian KB Swing (70/44)
60 Wall Balls (20/14)
50 Pull-ups
400m row (each)
30 Snatches (95/65)
20 Hand Release Push-Ups (each)
10 Unison Burpees

06.16.17

WOD Programming

Strength:

Back Squats

MetCon:

3 Rounds for Time:

55 Double Unders
07 Clean and Jerks (135/95)
15 Knees 2 Chest

COMP Programming

Skill:

30 Ring Muscle-Ups

Conditioning:

10-20-30-40-50
10-10-10-10-10

Calorie Row
Handstand Push-Ups

Strength:

Back Squats

MetCon:

3 Rounds for Time:

55 Double Unders
07 Clean and Jerks (185/125)
15 Toes 2 Bar

06.15.17

Happy Birthday Eileen!

We just wanted to take the time to wish you the happiest of birthdays the best way we know how…with your very own WOD 🙂 We hope you enjoy it and have a great next year full of PRs and increased fitness!

WOD Programming

Conditioning:

1000m Max Effort Row

MetCon:

15 Minute AMRAP

In Teams of Two

25 KB Swings (53/35)
25 Wall Balls (20/14)
25 Box Jumps (20)
25 Calorie Airdyne
25 Goblet Squats (53/35)
25 Abmat Sit-Ups

COMP Programming

Strength:

Snatch Pull + Snatch

Snatch

Conditioning:

1000m Max Effort Row

MetCon:

15 Minute AMRAP

In Teams of Two

25 KB Swings (70/53)
25 Wall Balls (20/14)
25 Box Jumps (24)
25 Calorie Airdyne
25 Goblet Squats (70/53)
25 GHD Sit-Ups