Tuesday, June 30, 2015

2015-06-30

Tuesday, 06-30-2015
Meet downstairs at 1610

PVC stretch
100 single unders
50 situps

Push press 5-5-3-3-2

WOD:
12 minute AMRAP

12 KBS
9 Box jumps
6 Pullups

Monday, June 29, 2015

2015-06-29

Monday, June 29, 2015

Meet downstairs for warm-up at 1610

400 Run
10 Pass thru
10 Pas around
10 OHS (PVC)
10 Push ups
Toe touches
Bear Crawl

OLY

Power Snatch
3-3-3-3-3 


WOD

3 Rounds for time
Run 400
10 Thrusters   75/55
10 KBS
10 T2B

Thursday, June 25, 2015

2015-06-25

Thursday, June 25th, 2015
Meet downstairs

Warmup:
Group stretching, then
Run 400 meters
20 Situps
20 KBS

WOD: 3 Rounds
50 Double unders
10 Bodyweight dead lift
20 Box Jumps

Wednesday, June 24, 2015

2015-06-24 Partner WOD

Wednesday, June 24,2015

Warm up with a 500 meter row and stretching
Meet downstairs for the WOD

OLY

Strict Press 3-3-3-3  135/95


Partner WOD

150 Burpees and 50 push press between two partners in the following format:

Partner A completes 15 burpees
Partner B cleans a bar, 5 push press, hold in the rack until burpees are complete 115/75

Switch

Both partner complete 5 rounds each of burpees and push press

Tuesday, June 23, 2015

2015-06-23 Forty Somethin'

Tuesday, June 23, 2015

Please haul the full size boxes downstairs from the 4th floor workout area

Meet downstairs and warm up with-

 100 Singles/50 DU
 2 sets of stairs
10 PVC pass thru
10 PVC OHS with a hold at the bottom for 5 seconds
10 PVC pass around

OLY

Back Squat  5-3-3-2-2-1, working to 1RM

WOD


40 T2B
40 KBS
40 Box Jump overs
Run 400 meters

Monday, June 22, 2015

2015-06-22 Front Squat

Monday, June 22, 2015

Meet downstairs at 1610 for a warm up;

Run 400
10 Burpees
20 Sit-ups
Group Stretching

OLY

Bar Overhead stationary lunge 135/95
4-4-4-4 (2 on each leg)


WOD

6 Rounds of;

5 Front Squat  at 75% of 1RM
10 Pull Ups
20 HR Push Ups

Thursday, June 18, 2015

2015-06-18

Thursday, June 18th, 2015
Meet downstairs at 1610

Warmup:
PVC stretch
Hold in plank one minute

Strength:
5-5-3-3-2-1 Clean and jerk

WOD:
3 Rounds

10 KB Snatch 53/35 (5 each side)
10 Burpees
10 Knees to elbows
Run 400