WOD: Tue 04.25.2017 “Make Me Move”
WOD
“Make Me Move”
EMOM 18:
Odd: 200/150 Meter Row
Even: 12 Burpees
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WOD: Mon 04.24.2017 “Freefall”
WOD
“Freefall”
15-12-9 Thruster (135/95)
21-15-9 Sumo-Deadlift High Pull (135/95)
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ENDURANCE
3×5 min easy, :50 rest
1x:21 sprint, walk to start
3×4 min easy, :40 rest
1x:18 sprint, walk to start
3×3 min easy, :30 rest
1x:15 sprint, walk to start
3×2 min easy, :20 rest
1 x :12 sprint, walk to start
3×1 min easy, :10 rest
1x:09 sprint
WOD: Sat 04.22.2017 “Wes”
NEWS
TOMORROW
RNG – High/Low Class. Wear your 80’s best!
Clinic – Programming and Scaling
Yoga – 4:30p with Gretchen
WOD
“Wes”
Run 800 Meters (25/15)
Then
14 Rounds of:
5 Strict Pull Ups
4 Burpee Box Jumps (24/20)
3 Cleans (185/135)
Then
Run 800 Meters (25/15)
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Wes
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
WOD: Fri 04.21.2017 “Whatcha Need”
NEWS
THIS SUNDAY 4/23:
- RNG – High/Low Class. Wear your best 80’s workout gear
- CLINIC – 9a: The how/why behind PROGRAMMING and SCALING to get the best results from your workout.
- YOGA – 4:30p with Gretchen
WOD
“Whatcha Need”
In Teams of 2:
75 Calorie Row
75 Dumbbell Thrusters (45/35)
75 Kettlebell Swings (53/35)
75 Sit Ups
75 Kettlebell Swings
75 Dumbbell Thrusters
75 Calorie Row
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ENDURANCE
200m fast
200m easy
rest :15
200m fast
200m easy
rest :15
200m fast
200m easy
400m fast
200m easy
rest :15
800m fast
200m easy
rest: 15
WOD: Thu 04.20.2017 “Gold”
NEWS
THIS SUNDAY 4/23:
- RNG – High/Low Class. Wear your best 80’s workout gear
- CLINIC – 9a: The how/why behind PROGRAMMING and SCALING to get the best results from your workout.
- YOGA – 4:30p with Gretchen
WOD
“Gold”
5 Rounds:
4 Clean and Jerks (225/155)
6 Bar Muscle Ups
40 Foot Handstand Walk
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BARBELL CLUB
5 rounds
Bergener Warm Up
*empty bar
Snatch Tempo Pause Pulls
2 seconds at 3 positions
3×5 reps
In the hole back squats
3×4 reps
Take the bar from the lowest bottom position of the back squat. On the 4th rep take 10 seconds to get the bar back down
WOD: Wed 04.19.2017 “Sooner or Later”
NEWS
- THIS SUNDAY 4/23:
- RNG – High/Low Class. Wear your best 80’s workout gear
- CLINIC – 9a: The how/why behind PROGRAMMING and SCALING to get the best results from your workout.
- YOGA – 4:30p with Gretchen
WOD
“Sooner or Later”
AMRAP 15
200 Meter Run
50 Lunges
Cash Out…
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ENDURANCE
3 rounds:
300m sprint, 300m jog, 300m sprint
rest 5 minutes between rounds
WOD: Tue 04.18.2017 “Autograf”
NEWS
- THIS SUNDAY 4/23:
- RNG – High/Low Class. Wear your best 80’s workout gear
- CLINIC – 9a: The how/why behind PROGRAMMING and SCALING to get the best results from your workout.
- YOGA – 4:30p with Gretchen
WOD
Squat Snatch
5 min to establish a heavy single
“Autograf”
AMRAP 10 of an up ladder
2,4,6,8, etc..
Muscle Ups
Squat Snatch (135/95)
Post Weight and Reps to Comments.
WOD: Mon 04.17.2017 “Boston Strong”
NEWS
CLASSES TODAY: 5:30a, 9a and 5:30p ONLY
WOD
“Boston Strong”
AMRAP 20:
4 Deadlifts (315/225)
150 Meter Run
20 Double Unders
13 Handstand Push Ups
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ENDURANCE
800m, 400m, 800, :10 rest
600m, 400m, 600, :10 rest
400m, 400m, 400, :10 rest
200m, 400m, 200, :10 rest
Rest 3 min
400m, 200m, 400, :10 rest
300m, 200m, 300, :10 rest
200m, 200m, 200, :10 rest
100m, 200m, 100, :10 rest
WOD: Sun 04.16.2017 No RNG or Open Gym
NEWS
- Abbreviated Schedule: Mon 4/17 ONLY 3 Classes: 5:30a, 9a and 5:30p
WOD
“HOME WOD”
1 Mile Run
then
10 rounds:
5 Burpees
10 Lunges (5 each side)
15 Sit Ups
then
1 Mile Run