WOD: Sat 07.01.2017 “Wut”
NEWS
MON 7/3 – 7a and 9a Classes ONLY
TUE 7/4 – CLOSED
WOD
“Wut”
AMRAP 45
800 Meter Run
10 Deadlifts (315/225)
800 Meter Run
50 Sit Ups
Post Score to Comments.
WOD: Fri 06.30.2017 2012 Regional Event 4
NEWS
JULY 4th SCHEDULE:
- Mon 7/3 – 7a and 9a Classes ONLY
- Tue 7/4 – CLOSED
WOD
“Regional 2012 Event 4”
50 Back Squats (135/95)
40 Pull Ups
30 Shoulder to Overhead (135/95)
50 Front Squats (95/65)
40 Pull Ups
30 Shoulder to Overhead (95/65)
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder to Overhead (65/45)
Post Score to Comments. Compare scores HERE.
ENDURANCE
6x3min, :45 between efforts
WOD: Thur 06.29.2017 “Chat Bout”
NEWS
- TEEN’S CLASS: Last week before July break. Restarts in August.
- JULY 4th SCHEDULE: Mon 7/3 – 7a and 9a classes ONLY. Tue 7/4 – CLOSED
WOD
Skill
Muscle Ups
“Chat Bout”
AMRAP 15
9 Calorie Bike
15 Power Cleans (165/115)
21 Burpees Over the Bar
Post Time to Comments.
BARBELL CLUB
3 Position Snatch
5 sets
Snatch Tempo Pause Pulls
4 sets
WOD: Wed 06.28.2017 “Cement Mixer”
NEWS
- TEEN’S CLASS: Last week before July break. Restarts in August.
- JULY 4th SCHEDULE: Mon 7/3 – 7a and 9a classes ONLY. Tue 7/4 – CLOSED
WOD
“Cement Mixer”
7 Rounds on the 3 Minute:
400 Meter Run
12 Toes to Bar
Post Times/Reps to Comments. Compare scores HERE.
ENDURANCE
6 rounds:
800m on the 6 minute
WOD: Tue 06.27.2017 “Treading Water”
NEWS
- TEEN’S CLASS: Last week before July break. Restarts in August.
- JULY 4th SCHEDULE: Mon 7/3 – 7a and 9a classes ONLY. Tue 7/4 – CLOSED
WOD
“Treading Water”
1000 Meter Row
Rest 4 Minutes
Tabata Dumbbell Thrusters (45/35)
Post Time and Reps to Comments. Compare scores HERE.
WOD: Mon 06.26.2017 “No Complaints”
NEWS
- JULY 4th SCHEDULE: Mon 7/3 – TWO CLASSES ONLY 7a and 9a. Tue 7/4 – CLOSED
- BARBELL CLUB: Every Monday Night at 7:30p. And Every Thursday Morning at 6:30a
WOD
Bench Press
5×5, across
“No Complaints”
Every Minute On The Minute for 10 Minutes
8 Kettlebell Swings (70/53)
8 Box Jumps (24″)
Post Weight to Comments.
ENDURANCE
1k, 500m, 700m, 300m, 600m, 200m
3 min rest between each effort
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Clean Pull + Power Clean
5 sets
Push Jerk + Split Jerk
5 sets
WOD: Sat 06.24.2017 “Team Tire Flip”
WOD
“Team Tire Race w/a Twist”
Two teams race to flip a tire 800m
(Men 7 flips, Women 4 flips)
After your flips, do Burpees (7/4) then run 400m around the course to the back of your team line.
Post Time to Comments.
WOD: Fri 06.23.2017 “Fran’s Regatta”
WOD
“Fran’s Regatta”
750 Meter Row
21 Thrusters (95/65)
21 Pull Ups
500 Meter Row
15 Thrusters
15 Pull Ups
250 Meter Row
9 Thrusters
9 Pull Ups
Post Time to Comments.
ENDURANCE
1600m, rest 4
1200m, rest 3
800m, rest 2
400m, done
WOD: Thu 06.22.2017 “I Like Me Better”
WOD
“I Like Me Better”
3 Rounds:
50 Double Unders
25 Wall Balls (20/14)
15 Handstand Push Ups
5 Squat Cleans (205/145)
Post Time to Comments. Courtesy of CFLP
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Power snatch + overhead squat + snatch balance
5 sets LIGHT
Power clean + front squat + jerk
5 sets LIGHT
WOD: Wed 6.21.2017 “I’m The One”
WOD
“I’m The One”
50/40 Calorie Bike
800 Meter Run
21 Snatches (135/95)
15 Ring Dips
9 Strict Chest to Bar Pull Ups
Post Time to Comments.
ENDURANCE
5 sets (3 min easy/3min moderate) 1 min rest