“Doubles and Oly”
50 Double Unders
5 Power Cleans (185/135)
50 Double Unders
4 Power Cleans (205/145)
50 Double Unders
3 Power Cleans (225/155)
50 Double Unders
2 Power Cleans (245/165)

WOD Guidance & Goal: Your weights should be 65-75-85-90/95% of your 1 rep max power clean. The first two sets of cleans could be unbroken. But,  fast singles are a great strategy to keep moving.

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6:30a and 6:30p

“Paper”
5 Rounds
5 Dumbbell Hang Squat Snatch, Left Arm
5 Dumbbell Hang Squat Snatch, Right Arm
5 Thrusters
200 Meter Run

Men: 50#
Women: 35#

WOD Guidance & Goal: These are tricky!! Choose a weight your non-dominant  arm can complete 5 consecutive reps. Also, choose a weight you can catch below parallel. Target 12-15 minutes.

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5 sets (100m sprint, :30 rest) 3 min between sets

“Better Not”
15-12-9
Sumo Deadlift High Pull (135/95)
Bar Muscle Up

WOD Guidance & Goal: Choose a weight for the SDHP you can get 3 consecutive reps. Purposefully break SDHP into 3-5 reps to save grip for bar muscle ups. If you’re not doing bar muscle ups (with or without band) do chest to bar or strict pull ups. Depending on your bar muscle ups, this workout should take 7-12 minutes. 

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“Lost Stars”
5 Rounds:
20 Burpees
10 Back Squats (135/95)
Rest 3 Min

WOD Guidance & Goal: Complete each round in 2 minutes. Back squats are from the floor and should be unbroken.

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3 rounds
3x200m, :30 rest between
rest 3 min between rounds

Build to heavy Snatch
Pause at the knee for 3 sec

overhead squat
7×3 at 80-85%

Even more NEW GEAR!

Clean and Jerk
1 Rep Heavy

“Liquid Cocaine”
5 Rounds
5 Clean and Jerks (155/105)
10 Chest to Bar Pull Ups

WOD Guidance & Goal: This workout is ALL out for 5 rounds. Total BURNER! Choose a weight you can do 5 consecutive reps or 5 fast singles.

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New gear and hats!

“Summertime Magic”
3 Rounds:
300 Meter Run
10 Front Squats (165/115)

Rest 5 Minutes

3 Rounds
20 Thrusters (95/65)
20 Push Ups

WOD Guidance & Goal: Fast and moderately heavy (5 consecutive) front squats. Then fast and light (20 unbroken) thrusters. Target 6-8 minutes for each couplet. 

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1 mile time trial

New Apparel and Hats are in!

“Lah Dee Da”
10 Rounds:
15/12 Calorie Bike
15 Box Jumps
15/12 Calorie Row

35 minute cap.

WOD Guidance & Goal: Get ready to grind! Modify number of calories and reps so that you can complete each round in about 3 minutes.

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6:30a and 6:30p

“PK”
With a partner
10 Rounds
10 Back Squats (225/155)
10 Deadlifts (275/185)
400 Meter Run
*Alternate rounds with partner. 5 Rounds each.

WOD Guidance & Goal: Squats and Deadlifts should be unbroken round 1. Rounds 2-5, break into 6-4. Sprint the 400 meters. You’ll have plenty of time to rest while you’re partner does a round.

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PK
U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste.

60 minute row, run or bike. Any pace. Do not stop.

Bench Press
10 Rep Max

“Somewhere On A Beach”
4 Rounds:
20 Meter Handstand Walk
250 Meter Row

WOD Guidance & Goal: For the bench press, it’s better to go too heavy then to not go heavier enough. Target 70-75% of your max. Complete the second half of the workout around 10 minutes. Do walking attempts or wall walks for a handstand scale. 

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• Congratulations to Pete and Jackson for competing in the Bay State Games for Olympic lifting!! Pete PR’d his clean and jerk and hit his PR snatch!
• Congratulations to Katherine who completed her second triathlon!

“Everlong”
50 Double Unders
50 Sit Ups
50 Double Unders
50 Burpees Over the Bar
50 Double Unders
50 Power Snatch (75/55)
50 Double Unders
50 Sit Ups
50 Double Unders

WOD Guidance & Goal: Target around 20 minutes for this workout. The double unders will take 1:00-1:15, sit ups :90-2:00, burpees 2:00-3:00 and snatches 2:00-3:00. Continuous set of sit ups and and burpees. Break snatches into sets of 5-10. 

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3 sets
3x300m at 1 mile PR pace, :90 jog between intervals
3 minutes between sets

Tonight 7:30p