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Monthly Archives

June 2017

6.16.17- Front Squat Friday

By WODNo Comments

*Reminder* There will be NO 8AM Class tomorrow 6/17. 

Today’s Workout

Strength

  • 3RM Front Squat (Try to increase load from last week)

Then 95% x3, 90%x3

Conditioning

  • For Time:
    • 1000m Row
    • 25 Pull Ups
    • 25 KB Swings (53/35#)
    • 50 Wallballs (20/14#)
    • 25 HIGH Box Jumps (30/24″)
    • 25 Toes to Bar
    • 1000m Row

6.15.17- Thursday

By WODNo Comments

Today’s Workout

Strength

  • DB Bench Drop Sets, 3 Rounds:
    • 8 Reps @ 70/40#
    • Max Reps @ 60/30#
    • Max Reps @ 50/25#
    • Max Reps @ 40/20#

Metcon

  • AMRAP6:
    • 10 Burpees
    • 10 DB Snatches (50/35#)

Accessory

  • 3x
    • 20 Banded Tricep Extensions
    • 8R/8L DB Row

6.13.17- Terrible Tuesday

By WODNo Comments

Strength

  • 10-8-6-4-2 Power Snatch 
    • Rest :90 Between Sets
    • Try to go heavier than last week!

Conditioning

  • 4 Rounds EACH For Time (25:00 Time Cap)
    • 15/12 Calorie Assault Bike
    • 15 Power Snatches (95/65#)
    • 200m Run
    • 15 Shoulder to OH 

Rest 3:00 between rounds

6.12.17- Mondaze

By WODNo Comments

Strength

  • EMOM12:
    • Odd- 5 Deadlifts (225/155#)
    • Even- 5 Strict Ring Dips

Conditioning

  • “M-Annie”
    • 50-40-30-20-10
      • Double Under 
      • Abmat Sit Up
    • 5-4-3-2-1
      • Squat Clean Thruster (155/105#)

6.10.17- Saturday

By WODNo Comments

Competition Class is CANCELLED today. 

 

Conditioning

  • From 0:00-10:00 Complete FOR TIME:
    • 21-15-9 
      • Power Clean (165/115#)
      • Pull Up
  • From 10:01-20:00 Complete FOR TIME:
    • 21-15-9
      • Handstand Push Up
    • 6-4-2 
      • Rope Climb
  • From 20:01-30:00
    • Find a 3RM Jerk from the floor

6.9.17- Friday

By WODOne Comment

And the 2017 Spring Nutrition Challenge winners are:

Jeff Barr and Valerie Cerchia

 

Congrats you two and keep up the great work!

Honorable Male mentions to Matt Ryan, Vincent Petruzziello, Joel Maietta, and Thomas Buckley.

Honorable Female mentions: Courtney Decker, Liz Andrews, and Lauren Ramondini.

 

Strength

  • Front Squat
    • 3RM, then 95%, 90%

Conditioning

  • Alternating rounds with a partner until you both complete 6 ROUNDS:
    • 100m Row Sprint
    • 5 Front Squats (165/115#)

After Party

  • Every :30 for 3:00 Complete 5 Push Ups
    • Try to rest at the top of the push up

6.7.17- Work Wednesday

By WODNo Comments

Today’s Workout

Strength

  • Power Snatch
    • 10-8-6-4-2 (Build)
      • Rest :90 between sets

Conditioning

  • 5 Rounds for TOTAL REPS:
    • :45 Calorie Assault Bike
    • :15 Rest
    • :45 KB Swings (53/35#)
    • :15 Rest
    • :45 Double Unders
    • :15 Rest
    • :45 Wallballs (20/14#)

Rest 1:15 After every ROUND