6/4/21

Black/Blue/Grey WOD

Kratos

10 Rounds For Time of:
1 Rope Climb, 14′ (12′ Climb) (3 x Progressions) (5 x Ring Rows)
4 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
6 DBell Snatches, Alternating (85/55) (60/40) (45/30) (35/20) (25/10)
*15 Minute Time Cap
**Green Version = Legless Rope Climb (14’/12′), Strict Handstand Push Ups, DBell (100/70)

June “Cool” Board
***Make some goals for yourself for June

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6/2/21

Every 3 Minutes Complete 6 Bench Press for 5 Sets
*Please share the Benches

Then…..

Black/Blue/Grey WOD

Full Send

For Time:
30/20 Calorie SkiErg
30/20 Calorie Row
30/20 Calorie Bike
20m Sled Push (8/5 Plates) (5/3 Plates) (3/1 Plates)

June “Cool” Board
***Make some goals for yourself for June

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6/1/21

Every 2 Minutes Complete 2 Back Squats for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

Old Glory

5 Rounds For Time of:
5 Clean & Jerks (135/85) (95/65) (65/45) (45/35)
20 Ab-Mat Sit-Ups
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)

June “Cool” Board
***Make some goals for yourself for June

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5/28/21

Work up to a 1 Rep Max Power Snatch

Then…..

Black/Blue/Grey WOD

Hold On for Dear Life

As Many Reps As Possible in 9 Minutes of:
50/35 Calorie Bike
50 Shoulder-to-Overhead (115/75) (75/45) (45/35)
In the remaining time…
As Many Reps As Possible of Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!
– Duncan – 1st Rope Climb!
– Doug – 1st Rope Climb!

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5/26/21

Black/Blue/Grey WOD

See You Next Fall

For Time:
50 DBell Snatches, Alternating (70/45) (50/35) (40/25) (30/15) (20/10)
5 Rope Climbs (Climb to 12′) (1 Rope Climb each Round) (3 x Progressions) (5 x Ring Rows)
40 DBell Snatches
4 Rope Climbs
30 DBell Snatches
3 Rope Climbs
20 DBell Snatches
2 Rope Climbs
10 DBell Snatches
1 Rope Climb

*20 Minute Time Cap, or Finish it 🙂

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/25/21

Every 2:30 Complete 3 Thrusters for 5 Sets
*No Racks, 1st Rep Comes from the Floor

Then…..

Black/Blue/Grey WOD

Have a Nice Trip

3 Rounds For Time of:
15 Box Jumps (30/24) (24/20) (20/12) (12/6)
15/10 Ring Dips (with Bands) (Hands on Box)
25m Right Arm Suitcase Carry, WALK (70/53) (53/35) (35/26) (26/18)
25m Left Arm Suitcase Carry, WALK (70/53) (53/35) (35/26) (26/18) 

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/24/21

Black/Blue/Grey WOD

G.I. Joe

As Many Rounds As Possible in 7 Minutes of:
100m Run
5/4 Strict Pull-Ups (Strict with Bands) (Ring Rows)
REST 3 Minutes
As Many Rounds As Possible in 7 Minutes of:
100m Run
10/8 Perfect Push Ups (from Knees)
REST 3 Minutes
As Many Rounds As Possible in 7 Minutes of:
100m Run
15 Perfect Air Squats

*Scale up by adding 20/14# Vest

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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5/21/21

Black/Blue/Grey WOD

Daenerys Targaryen”

As Many Rounds As Possible in 20 Minutes of:
200m Run
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
12 Deadlifts (75/45)
9 Hang Cleans (75/45)
6 Shoulders-to-Overhead (75/45)
3/2 Ring Muscle-Ups (Bar Muscle-Ups) (3 Pull-Ups AND 3 Rings Dips) (both with Bands) (Ring Rows, Hands on Box)
*After each round add (30/20#) (20/10#) (10/5#) to your barbell

May “Cool” Board
***Make some goals for yourself for May

– Matt – 1st Rope Climb
– Leann – 116# Snatch
– Angie M. – 148# Snatch
– Carpet Layers – 1st Place Scaled Wingman
– 515 All Stars –  2nd Place Rx Wingman
– Savage Girls – 1st Place Rx Wingman
– 515 – 3rd Place Rx Wingman

– Nick C. – 1st Ring Muscle Up!

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