We have LOTs of outdoor workout space

WODs for May 8th-13th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Post number of rounds to chalkboard/journals and to the whiteboard- notice that “Cindy” has its own column!
We have done versions of Cindy LOTS of times, here are compare to dates for the standard Cindy only:
April 11 2016, Dec 23 2015, Sept 24 2012, Sept 16 2011, June 6 2011, Jan 6 2011, June 7 2010, May 12, 2010, Feb 9, 2010

Monday’s Underground strength specialty class at 5pm

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Compare to 170127”
Overhead squat, 3 reps
15 minute time limit to a heavy 3 rep set, no rack
Post heaviest 3 rep set to chalkboard/journal/PR boards
Power snatch, 1 RM
Take remaining time in the hour to work up to a heavy single
Jan 27 2017-1RM, Dec 23 2016-1RM, Dec 6- 3 rep, Sept 22- 2 rep, May 16 2016-2 rep sets, Nov 3 2015-3 rep sets, June 11 2015- 5×5 reps OR check the whiteboard data.
Post load to chalkboard/journal/PR boards

Tuesday 5pm Open training hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Two Parts with a Two Minute Break
Two rounds for time of:
50 wall ball shots (20/14)
25 supine ring rows (feet on 16” box)
Rest exactly 2 minutes then:
Four rounds for time of :
20 jumping lunges
10 power cleans (50/35kg)
Post time for each part AND total finish time to chalkboard/journals

Wednesday 5pm endurance specialty class

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Michael”- a version, repeated from 160613
Three rounds for time of:
800m run
30 scott ups (25/10kg bumper plate+abmat)
30 banded good mornings/hip extensions (2″/1″)
Post time and scaling to chalkboard/journals

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 (2005). With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Thursday’s 5pm Open training hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Five rounds each for time of:
300/250m row
15/12 burpees
100/75kg touch and go deadlift, 5 reps
Rest as needed between sets
Post fastest and slowest rounds AND total working time (yes, that means math!)

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Due to the limits on class sizes. Every member must book their time slot in advance.

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