WOD: Mon 05.22.2017 “Maneater”
NEWS
- MEMORIAL DAY WEEKEND SCHEDULE:
- Saturday: 7a, 8a and 9a
- Sunday: CLOSED
- Monday: 7a and 9a Classes ONLY
WOD
“Maneater”
AMRAP 15:
250 Meter Row
20 Medicine Ball Cleans (20/14)
Post Rounds to Comments. Compare scores HERE.
Movement Challenge:
5 x 10 Strict Toes to Bar (or knee ups or leg lifts)
ENDURANCE
5 on/2.5 off
4 on/2 off
3 on/1.5 off
2 on/1 off
1 on
WOD: Sat 05.20.2017 “Switch”
NEWS
- BARBELL CLUB: TODAY at 10a
- CLINIC: Tomorrow at 9a. SIGN UP at desk
- YOGA: Tomorrow at 4:30p. SIGN UP!! We need 4 more to have class.
WOD
“Switch”
3 Rounds:
15 Lateral Burpees Over Bar
12 Power Cleans (185/135)
9 Front Squats (185/135)
6 Bar Muscle Ups
Post Time to Comments.
Movement Challenge: Drink your bodyweight in ounces of water. (Surprise!)
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Muscle Snatch
3 x 3
Snatch Pulls
3×3
Snatch Balance
3×3
Power Snatch + Snatch
7 Sets
WOD: Fri 05.19.2017 2011 Regional Event 1
NEWS
- BARBELL CLUB: Sat 5/20 at 10a
- BEGINNER PULL UP CLINIC: Sun 5/21 at 9a. Sign up at desk
- YOGA: Sun 5/21 at 4:30p. Sign up at desk
WOD
2011 Regional Event 1
1K Run
30 Handstand Push Ups
1K Row
Post Score to Comments. Compare scores HERE.
Movement Challenge:
Assault Bike
7-10 cals on the minute for 10 minutes
ENDURANCE
4 sets
200m fast, 100m easy
200m fast, 100m easy
200m fast, 100m easy
rest 4 min
WOD: Thu 05.18.2017 Back Squat + Run
NEWS
- BARBELL CLUB: Sat 5/20 at 10a
- BEGINNER PULL UP CLINIC: Sun 5/21 at 9a. Sign up at desk
- YOGA: Sun 5/21 at 4:30p. Sign up at desk
WOD
Back Squat
10-8-6-4
Run
400 Meters for Time
Post Score to Comments. Compare scores HERE.
Movement Challenge
Strict Pull Ups (banded, chin over bar, chest to bar)
on the :30 do 2-5 reps for 5 minutes
BARBELL CLUB
5 rounds
Bergener Warm Up
*empty bar
Muscle Snatch + Snatch High Pull + Snatch
5 sets
Snatch on the minute for 12 minutes
WOD: Wed 05.15.2017 Press, Push Press + Push Jerk
NEWS
- BARBELL CLUB: Sat 5/20 at 10a
- BEGINNER PULL UP CLINIC: Sun 5/21 at 9a. Sign up at desk
- YOGA: Sun 5/21 at 4:30p. Sign up at desk
WOD
Press, Push Press, Push Jerk
Press
5×1 Rep
Push Press
5×3 Reps
Push Jerk
5×5 Reps
Post Weights to Comments. Compare Scores HERE
Movement Challenge:
30 Minute Walk OUTSIDE!
ENDURANCE
2 sets
800m moderate
rest 1 min
300m fast
rest 2 min
600m moderate
rest 1 min
200m fast
rest 2 min
400m moderate
rest 1 min
100m fast
WOD: Tue 05.16.2017 Regional WOD 4
NEWS
- BARBELL CLUB: Sat 5/20 at 10a
- BEGINNER PULL UP CLINIC: Sun 5/21 at 9a. Sign up at desk
- YOGA: Sun 5/21 at 4:30p. Sign up at desk
WOD
“Regional WOD 4”
60′ Handstand Walk
10 Toes to Bar
10 Deadlifts (225/155)
60′ Handstand Walk
12 Toes to Bar
12 Deadlifts (225/155)
60′ Handstand Walk
14 Toes to Bar
14 Deadlifts (225/155)
60′ Handstand Walk
16 Toes to Bar
16 Deadlifts (225/155)
Post Time to Comments.
Movement Challenge:
50 Burpees for time
WOD: Mon 05.15.2017 “Despacito”
NEWS
- BARBELL CLUB: Sat 5/20 at 10a
- BEGINNER PULL UP CLINIC: Sun 5/21 at 9a. Sign up at desk
- YOGA: Sun 5/21 at 4:30p. Sign up at desk
WOD
“Despacito”
50-40-30-20-10
Wall Balls (20/14)(10/9)
Box Jumps (24/20)
Post Time to Comments.
Movement Challenge
Accumulate a 3 minute plank hold (elbows or hands)
ENDURANCE
5 sets
500m moderate
500m easy
200m sprint
rest 2 min
WOD: Sat 05.13.2017 “Creatures of the Night”
WOD
“Creatures of the Night”
In Teams of 2:
150 Calorie Row
150 Calorie Bike
150 Kettlebell Swings (53/35)
*Divide reps: 25/25, 20/20, 15/15, 10/10, 5/5
Post Time to Comments.