We have LOTs of outdoor workout space

WODs for May 22nd-27th, 2017

Whole Life Challenge began on Saturday- but you can still sign up and participate until the cut off date on this coming Saturday.  It is 8 weeks long so PLENTY of time for results! See above post for details.

Murph is scheduled for Memorial Day Monday the 29th.  See you at 9:30am

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
Spend 6 minutes working up to a heavy single rep
Box jump
Spend 6 minutes working up to a single max height jump
Post load and height to chalkboard/journals and PR weight board
21-15-9 reps/round for time of:
Power snatch (40/30kg)
Box jumps (30/24#)
Compare to Feb 15, 2017
Post load, height and time to chalkboard/journals

Monday 5pm Underground Strength Specialty
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Six rounds of front squat and weighted pull ups, 5 reps each
Every other minute begin another 5 rep set*
5/5-5/5-5/5-5/5-5/5-5/5 for max volume of each
Post number of sets at heaviest load for each movement
Ex: 3 sets of front squats@85kg, 2 sets of pull ups at 45#DB
Squat on minute 0, pull ups on minute 2, squat on minute 4, pull up on minute 6
Wednesday’s WOD at 7 and 9am, 4 and 6pm
As many calories and reps as possible in 23 minutes* of:
Row for 2 minutes
Toes to bar for 1 minute
Rest exactly 1 minute
Post total calories and total reps to chalkboard/journals
*6 Rounds is another way to say this.
Wednesday 5pm Endurance Specialty Class
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.Compare previous Filthy Fifty from:
July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
With 50/35# DB, 10 rounds for time of:
8 steps of walking lunges
6 power cleans
4 “burpee renegade rows”*
Post time and load to chalkboard/journals
Strict 16 minute cut off- post number of rounds and reps if time cap is reached.
*from a standing position, lower DB to ground, jump or step back into plank with hands on DB handles, pull with R, pull with L, then a push up and deadlift DBs to standing=1rep.  So, 4 deadlifts with 4 renegade rows on each arm and 4 push ups per round.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
1 mile run
120 wall ball shots
Partition as desired
Post time and partitioning to chalkboard/journals
Saturday 9:30am

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

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