WOD: Mon 05.10.2021 “Rasputin”

NEWS

May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Rasputin”

METCON

20 Burpees
40 Pull Ups
600 Meter Run
80 Sit Ups
600 Meter Run
40 Pull Ups
20 Burpees

MASTERS

20 Burpees
40 Band Pull Ups
600 Meter Run
80 Sit Ups
600 Meter Run
40 Band Pull Ups
20 Burpees

MOVE

15 Burpees
20 Ring Rows
400 Meter Run
60 Sit Ups
400 Meter Run
20 Ring Rows
15 Burpees

WOD GUIDANCE & GOALS
Holy Chipper Batman! Leading up to the sit ups, find a steady pace and move with no major pauses. Try to complete the burpees around :60-:75, the pull ups chip away in sets of 5-10 (3-5 minutes), and the run will take around 2:30-3:15 to complete. Do the sit ups fast, and in one continuous set. The second half of the workout, do faster than the first! Beat your time on the run, take smaller breaks between pull up sets or do bigger sets, and RACE your last set of burpees. Target 20 minutes.

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HOME WOD

20 Burpees
40 Squats
600 Meter Run
80 Sit Ups
600 Meter Run
40 Squats
20 Burpees

ENDURANCE

20 x :30 hill sprints, walk down

Categories: WOD, Travel/Home|16 Comments

NEWS

May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Mamacita”

METCON

EMOM 20
1. 10 Dumbbell Deadlift + 10 Hand-Release Push Ups
2. 10 V-Ups + 10 Tuck-Ups
3. 10 Split Lunges (R and L)
4. 10 V-Ups + 10 Tuck-Ups

Weight: 50/35

MASTERS

EMOM 20
1. 10 Dumbbell Deadlift + 10 Hand-Release Push Ups
2. 10 V-Ups + 10 Tuck-Ups
3. 10 Split Lunges (R and L)
4. 10 V-Ups + 10 Tuck-Ups

Weight: 50/35

MOVE

EMOM 20
1. 8 Dumbbell Deadlift + 8 Hand-Release Push Ups
2. 8 V-Ups + 8 Tuck-Ups
3. 8 Split Lunges (R and L)
4. 8 V-Ups + 8 Tuck-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
With two dumbbells, complete 10 deadlifts then 10 push ups within the first minute. Aim to complete the work in :45-:50, to give yourself time to transition to the next movements. Complete the V-ups AND the tuck ups within the next minute, only taking a small break between movements if needed. The split lunges are WITH the dumbbells (holding them like suitcases). Do all 10 lunges on one side then all 10 on the other. The final minute, do another set of v-ups and tuck ups.

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HOME WOD

EMOM 20
1. 10 Glute Bridge + 10 Hand-Release Push Ups
2. 10 V-Ups + 10 Tuck-Ups
3. 10 Split Lunges (R and L)
4. 10 V-Ups + 10 Tuck-Ups

ENDURANCE

60+ minute walk with mom

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NEWS

May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“2021 QF Event 3”

METCON

120 Wall Balls
120 Calorie Row

Weight: 20/14

MASTERS

100 Wall Balls
100 Calorie Row

Weight: 14/10

MOVE

80 Wall Balls
80 Calorie Row

Weight: 10/6

WOD GUIDANCE & GOALS
There are a couple of ways to attack this workout. One, do the biggest set you possibly can, then chip away at smaller sets. OR, do 15-20 wall balls on the minute until you finish 120 reps. Then on the rower, target 10-20 calories per minute. Aim to complete this workout around 15-20 minutes.

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HOME WOD

120 Squats
1 Mile Run

ENDURANCE

Rest

Categories: WOD, Travel/Home|12 Comments

NEWS

May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Drop The Low”

METCON

EMOM 15
3 Muscle Ups
4 Deadlifts
5 Lateral Burpees

Weight: 225/155

MASTERS

EMOM 15
3 Chest to Bars
4 Deadlifts
5 Lateral Burpees

Weight: 185/135

MOVE

EMOM 15
3 Pull Ups
4 Deadlifts
5 Burpees

Weight: 155/105

WOD GUIDANCE & GOALS
In one minute, complete 3 bar or ring muscle ups, 4 deadlifts (always unbroken), AND 5 lateral burpees over the bar. Scale movement complexity to complete all work within the minute, or rep scheme.

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HOME WOD

EMOM 15
3 Push Ups
4 Squats
5 Burpees

ENDURANCE

5 rounds
50m sprint, 100m jog, 200m run, rest 2 min

Categories: WOD, Travel/Home|11 Comments

NEWS

May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Wants and Needs”

METCON

STRENGTH
Front Rack Lunges
5×5, across

FOR TIME
5 Rounds on the 2 Minute
10 Jumping Lunges
12/9 Calorie Bike

MASTERS

STRENGTH
Front Rack Lunges
5×5, across

FOR TIME
5 Rounds on the 2 Minute
10 Jumping Lunges
11/8 Calorie Bike

MOVE

STRENGTH
Front Rack Lunges
5×5, across

FOR TIME
5 Rounds on the 2 Minute
10 Jumping Lunges
10/7 Calorie Bike

WOD GUIDANCE & GOALS
For the lunges, complete 5 reps on one side, then 5 reps on the other side (no alternating). Choose a weight that’s challenging but without any fails. For the metcon, perform the jumping lunges (10 total) as fast as possible then SPRINT on the bike. Target completing the work in :60-:75 so you have at least :45-:60 of rest before the next two minute interval.

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HOME WOD

STRENGTH
Tabata Lunges

FOR TIME
5 Rounds on the 2 Minute
10 Jumping Lunges
100 Meter Run

ENDURANCE

Rest

Categories: WOD|11 Comments

NEWS

May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Run It Up”

METCON

1 Mile Run
50-40-30-20-10 Double Unders
25-20-15-10-5 Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

MASTERS

1 Mile Run
15-12-9-6-3 Attempts
25-20-15-10-5 Banded Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

MOVE

800 Meter Run
75-60-45-30-15 Single Unders
25-20-15-10-5 Ring Rows
25-20-15-10-5 Knee Push Ups
1 Mile Run

WOD GUIDANCE & GOALS
Run the first mile at your 5k pace (steady), and be ready to do your first set of double unders as soon as you finish. Do pull ups in sets of 5-10, and push ups in sets of 3-5, never going to failure to save your arms for later rounds. The final mile, go as fast as possible. Target 35 minutes.

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HOME WOD

1 Mile Run
50-40-30-20-10 Jumping Jacks
25-20-15-10-5 Push Ups
1 Mile Run

ENDURANCE

3 x 1 mile, rest 3 min

Categories: WOD, Travel/Home|16 Comments

NEWS

May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Good Grief”

METCON

STRENGTH
Overhead Squat
5×3, across

FOR TIME
5 Rounds
14 Hang Dumbbell Clean
7 Toes to Bar
14 Dumbbell Curtsy Lunges

Weight: 50/35

MASTERS

STRENGTH
Overhead Squat
5×3, across

FOR TIME
5 Rounds
14 Hang Dumbbell Clean
7 Knee Up
14 Dumbbell Curtsy Lunges

Weight: 35/20

MOVE

STRENGTH
Overhead Squat
5×3, across

FOR TIME
5 Rounds
10 Hang Dumbbell Clean
5 Leg Lifts
10 Dumbbell Curtsy Lunges

Weight: 25/15

WOD GUIDANCE & GOALS
Coaches will help you build to 85-90% of your 1 rep max overhead squat for all five sets of the workout. If you do not have a 1 rep max, lift based off of effort. The squats should feel heavy!

For the metcon, complete at least 7 hang cleans before having to break. Try doing the toes to bar unbroken as long as possible. Then do 7 curtsy lunges on one leg then 7 on the other, holding the dumbbell in the rack position. Target 13 minutes.

Post Weight + Time to Comments.

HOME WOD

5 Rounds
14 Burpees
7 V-Ups
14 Curtsy Lunges

ENDURANCE

Rest

Categories: WOD, Travel/Home|25 Comments

NEWS

May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Mad World”

METCON

500-400-300-200-100 Meter Run
50-40-30-20-10 Shoulder Taps
25-20-15-10-5 Push Press

Weight: 115/75

MASTERS

500-400-300-200-100 Meter Run
50-40-30-20-10 Box Shoulder Taps
25-20-15-10-5 Push Press

Weight: 95/65

MOVE

400-300-200-100 Meter Run
40-30-20-10 Plank Taps
20-15-10-5 Push Press

Weight: 75/55

WOD GUIDANCE & GOALS
Run the first 500 meters at a moderate/fast pace (1 mile PR pace). The shoulder taps are in a handstand, either balanced on a wall or free-standing. The push press, start with a set of 10-15, take a quick shake out then finish the set. Run each interval slightly faster as the meters decrease, and go unbroken on the push press by the third round. Target 15 minutes

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HOME WOD

500-400-300-200-100 Meter Run
50-40-30-20-10 Shoulder Taps
25-20-15-10-5 Inverted Push Ups

ENDURANCE

4x400m, rest :90
2x800m, rest 2:00
1x1200m

Categories: WOD, Travel/Home|22 Comments

NEWS

May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Doesn’t Look Good”

METCON

3 Rounds
20 Medball GHDs
30 Pistols
40 Push Ups
50 Calorie Row

MASTERS

3 Rounds
20 Medball GHDs
30 Assisted Pistols
40 Push Ups
40 Calorie Row

MOVE

3 Rounds
15 Medball GHDs
20 Lunges
25 Push Ups
30 Calorie Row

WOD GUIDANCE & GOALS
Doesn’t Look Good… It Looks Great! Do straight sets of medball sit ups, then work right into 30 alternating pistols. Scale pistols to a medball/bench/box, or do lunges/squats as modifications. Be conservatie on the push ups, intentionally breaking sets from the beginning into 5-10 reps to start, then maybe sets of 3 reps by the end of each set. The calorie row will take 3-4 minutes per 50 cals. Push your last round! Target 25 minutes.

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HOME WOD

3 Rounds
20 Sit Ups
30 Pistols
40 Push Ups
400 Meter Run

ENDURANCE

1+ Ruck

Categories: WOD, Travel/Home|1 Comment

NEWS

STARTS TODAY May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE.
May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.

WOD

“Arrows”

METCON

With a Partner
1 Mile Run
30 Cleans
100 Toes to Bar
30 Cleans
1 Mile Run

Weight: 225/155

MASTERS

With a Partner
1 Mile Run
30 Cleans
100 Knee Ups
30 Cleans
1 Mile Run

Weight: 135/95

MOVE

With a Partner
1 Mile Run
30 Cleans
100 Leg Lifts
30 Cleans
1 Mile Run

Weight: 115/75

WOD GUIDANCE & GOALS
Grab your buddy for this sweaty number, and battle it out for 25 minutes! Share the mile run, alternating every 400 meters. Run at your 1 mile PR pace (Fast!) since there is a rest built in as your partner works. The cleans should feel moderately heavy, break them into sets of 3-5 reps, and even singles. And the toes to bar, do sets of 5-10.

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