WODs for May 15th-20th 2017

Whole Life Challenge begins on Saturday May 20th. Join our team here.
This event continues to be a very good way for everyone, especially newcomers, rent returners, and those just wanting an extra boost- to stay connected and engaged. For those who have a hard time committing to daily habits- it is a very effective aid in increasing adherence to diet, workouts, mobility etc. Prelim WOD and measurements on Saturday at 8:30am… be there! If you can’t make it- get it done in one of the open training hours OR create your own preliminary WOD.

Oh man, this week is going to be fun. Starting off with some heavy power work is always a solid kick off on a Monday.  We have a CrossFit Games Regionals-Inspired WOD from last year on Tuesday, 55 Fran on Wednesday!, a repeat of a recent programming template that we used two weeks ago (we’ve been experimenting with these things recently, you might have noticed), and a really great Friday couplet that rivals the “fun” of last Friday! Get in early on Saturday if you are doing the Whole Life Challenge, otherwise see you at 9:30am for yet another Saturday morning partner/team experiment.

And a BIG Happy Mothers’ Day to all you moms out there!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power clean
3-3-3-3-3-3-3
For either volume OR 3RM, depending on experience/ability level
Post 3RM or heaviest 4 sets to chalkboard

Monday 5pm Strength Specialty Class
Axle bar strength complexes (yes, multiple variations

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Inspired by Regionals WOD 2016.6”
For time, complete:
1000m bike (0.6 mile)
100 mountain climbers
10 front squats (80/55kg- no rack)
500m row
50 burpees
5 front squats
Post time and load to chalkboard/journals
-this WOD starts in waves on the bike, every 2 minutes.

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
“55 Fran”
For time, complete10-1, 1-10 reps of:
Thrusters 45/30kg
Pull ups
Post time and scaling to chalkboards/journals

Wednesday 5pm Endurance Specialty Class
25 min AMRAP version of our inaugural WOD “Quarters”

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
12 minutes of max effort in 3 rounds*
1 minute each of :
push ups
sumo deadlifts (70% of 1RM)
bumper to bumper long jumps
2 minutes of each
1 minute of each
Post total number of reps for EACH movement to chalkboard/journals. *same template as  two weeks ago Thursday, remember the hang cleans, burpees and toes to bar?

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Compare to 141222
For time:
Push press, 21 reps (65/50kg)
500m row
Push press, 15 reps
750m row
Push press, 9 reps
1000m row
Post load and time to chalkboard/journal

Saturday
8:30am WLC preliminary WOD is Double Reverse Baseline
For time, Complete:
500m row
40 squats
30 butterfly sit ups
20 push ups
10 pull ups (must break and record split time (can you beat your Baseline PR with this first set of baseline?:))
10 pull ups
20 push ups
30 butterfly sit ups
40 squats
500m row

9:30am group/team/partner WOD

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