Workouts – Week of Nov. 7th

WOD 1 – Tuesday

Complete as many rounds as possible in fifteen minutes of:

15 Push ups
Front squat, 10 rep (95lb/65lb)

WOD 2 – Wednesday

5 rounds for time of:

10 modified muscle ups
40 air squats

Muscle up progressions here and here

WOD 3 – Friday

“Eva”

Five rounds for time or 20 minutes of:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

WOD 4 – Saturday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Workouts for the Week of October 18

WOD 1 – Tuesday

4 rounds for time of:

• 30 wall ball shots (20#/14#)
• 400 meter run

WOD 2 – Wednesday

Heavy Squat Cleans 3-3-3-3-3-3

Note: Squat clean requires you to catch the bar in the squat position, not at the top of the pull.

Finisher: 5 wall walks

WOD 3 – Friday

“Cindy”

As Many Rounds As Possible in 20 minutes:

5 pull ups

10 push ups

15 squats

1st crew START at 6:00am (Mara and Josh will be in the first crew – we have room for a third now that we have 3 sets of rings)

WOD 4 – Saturday

30 muscle ups for time

It’s saturday, so let’s make this fun.  Everyone who doesn’t have a muscle up should aim to set the bar high – challenge yourself to achieve a certain number of pullups (or ring rows) and dips within 10 minutes.  Make it hott!  Also, let’s get some practice on the rings – front levers, back levers, iron crosses – whatever you got!

Finisher: Heavy Deadlifts  3-3-3

Workouts – Week of Oct. 12th

 

Recovering from Gymnasty Day

WOD 1 – Tuesday

800 m run – then -

5 rounds

30 kbell swings (bell most be overhead for rep to count)
15 pull ups

then- 800 m run

Finisher: 10 x 15 second ring holds

WOD 2 – Wednesday

5 rounds for time of:
5 deadlifts 275#/185#
10 burpees

Finisher: 10 wall walks

WOD 3 – Friday

AMRAP in 20 minutes of:
200 m run (100 m jog / 100 m sprint)
15 push ups
5 SDHP 95#/65#

 WOD 4 – Saturday

Choose a weight low enough so that you will be able to finish the prescribed reps without reducing the weight in the middle of or between rounds.  Move from back squat to front squat to overhead squat without a break.

Back squats – 20 reps
Front squats – 20 reps
OH squats – 20 reps
Rest 4 min

Back squats – 15 reps
Front squats – 15 reps
OH squats – 15 reps
Rest 4 min

Back squats – 10 reps
Front squats – 10 reps
OH squats – 10 reps

 

Workouts Week of 8/23

WOD #1 – Tuesday
“Elizabeth”

21-15-9 for time

Cleans (135lb/95lb)
Ring Dips

Everyone should aim for using the weight which was used for Grace (or slightly more). Keep the weight on the bar low enough so that form is picturesque. We want to pull the bar from the floor and receive it in a front squat.

(2 people per heat. First heat starts at 6:00 am. 15 minute max per heat.)

WOD #2 – Wednesday

As Many Rounds As Possible 20 minutes of:

• 10 wall ball shots (20#/14#)
• 5 Knees To Elbows
• 10 jumping lunges

(4 people per heat, sharing rings. First heat starts at 6:10 am)

WOD #3 – Friday

Deadlift

5-5-5-5-5-5-5

We’ll review form at the beginning of the workout. Start with a weight you can clean and slowly add weight. Focus on form, not weight.

(2 people per bar alternating rounds. 25 minute max per heat. First heat starting at 6:10 am)

WOD #4 – Saturday

Evening Group Workout – Open to the Public