5/26/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute on the Minute 1 Front Squat for 11 Minutes

Black/Blue/Grey WOD

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Goblet Squats (70/53) (53/35) (35/26) (26/18)
Burpees
*20 Flutter Kicks after each round

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up
– Atlas – 12# Deadlift
– Ayah – 200# Deadlift

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5/24/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

4 Rounds For Time of:
25 Calorie Row
15 Push Press, no racks (115/75) (95/55) (75/45) (45/35)
25 Strict Sit-Ups (No Ab-Mat, Fingers Interlocked, can use anchors) (Ab-Mat Sit-Ups)

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up
– Atlas – 12# Deadlift

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5/23/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Optional: Work up to a 15 Rep Max Bench Press
*Warm up and pick a weight you want to try, give it one max effort set whether you get 10 or 20 reps

Then….

Make Up/Challenge/Skill DAY

For Time:
1 Minute Bike (90% Effort)
80′ 1-Arm DBell Overhead Walking Lunges (70/45) (50/30) (35/20) (25/10)
80 Double Unders (20 DU’s) (160 Singles)
20 WallBalls, girls to 9′ (Heavy)
12 Ring Muscle-Ups (Bar MU’s) (12 Ring Pull-Ups AND 12 Rings Dips) (Pull-Ups/Dips with Bands) (Ring Rows/Hands on Box)
20 1-Arm DBell Overhead Squats (70/45) (50/30) (35/20) (25/10)
4 Rope Climbs (1 Rope Climb) (12 Progressions)
20 DBell Snatches, Alternating (70/45) (50/30) (35/20) (25/10)
400m Run
8 Ground-to-Shoulder with Sandbag/Stone/DBall

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up
– Atlas – 12# Deadlift

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5/22/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a max of the following complex:
3 Front Squat + 1 Split Jerk
(Can take from the rack)
Please Share the Racks

Then….

Make Up/Challenge/Skill DAY

For Time:
21 – 15 – 9
Snatches (115/75) (95/55) (75/45) (45/35)
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
Burpees

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up
– Atlas – 12# Deadlift

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5/19/17

*RESERVE YOUR SPOT TODAY’S CLASS.

“Poseidon”

Sign up for the Olympian Throwdown at:

http://www.olympianthrowdown.com

Cost: $39.99, you get a t-shirt and top 3 in each divisions win prizes… *Must video workout to win prizes*

18 Minute As Many Reps As Possible of:

50 Calorie Row
25 Wall Balls (20/14) (14/10) (10/6)
15 Power Cleans (185/125) (135/95) (115/75) (95/55)
40 Calorie Row
20 Wall Balls
10 Power Cleans
30 Calorie Row
15 Wall Balls
5 Power Cleans

 

Make Up/Challenge/Skill DAY

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up

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5/18/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up
– Christina – Strict Handstand Push Up

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5/17/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
4 Hand Stand Push Ups (Ab Mat Under Head) (Feet on Box) (DBell Press)
6 Strict Pull Ups (Strict with Bands) (Ring Rows)
8 Box Jump Overs (30/24) (24/20) (20/12) (12/8)

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up

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5/16/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 5 – 6 – 7 – 8 Deadlifts (ideally touch & go reps) for 4 Sets Total
*1st set = 5 reps, 2nd set = 6 reps, 3rd set = 7 reps, 4th set = 8 reps

Then……

Black/Blue/Grey WOD

4 Rounds For Time of:
5 Power Cleans (Heavy)
20 WallBalls (Heavy)

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch
– Nicole – 130# Power Snatch

– Dan – 155# Power Snatch
– Mark Mc. – 135# Power Snatch
– Pete – 140# Power Snatch
– Jake – 160# Power Snatch
– Mike H. – 155# Power Snatch
– Christina – 85# Power Snatch
– Erik – 140# Power Snatch
– Sean W. – 225# Power Snatch
– Justice – 65# Power Snatch
– Angie P. – 94 Consecutive Double Unders
– Jim N. – 217.5# Back Squat
– Andrew J. – Strict Bar Muscle Up

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