WOD 5/31

**Active Recovery/Make up day** It’s Test Week!


A. 15:00 EMOM
Min 1: 8 Goblet Step-ups (Right use MB)
Min 2: 8 Goblet Step-ups (Left use MB)
Min 3: 3/arm SA OH Squats (Use KB or DB)
*box should be above knee height

B. Run 800 Meters @ 60-70% effort
Run 400 Meters  @ 80-85%

**Switch**

Run 800 Meters @ 60-70% effort
Run 400 Meters  @ 80-85%

**Switch**

Run 800 Meters @ 60-70% effort (Cool down, may need to be performed after class has finished)

*Alternate with a partner, this is not an all as fast as you can go effort the goal is to be consistent with the effort and leave enough in the tank to push hard on the last 400 m.

 

Thanks to everyone who came out for our Memorial Day WOD and thank you to ALL those who have served!

daniel memorial day

WOD 5/30

***9 & 10 am classes only*** Register Here

Happy Memorial Day! 

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

 

 

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WOD 5/28

A. 10 Rounds
3 Squat Clean and Jerks @ 165/100 lbs
4 Box Jumps @ 24/20
*teams of two
*Alternate w/ your partner each round, bother partners will complete a full 10 rounds (complete 20 rounds as a team)
*Time recorded

**Altered schedule for Memorial Day**
-Join us for “Daniel”-

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WOD 5/27

A. 12:00 E303
Deadlift x3x4 @ 60%

B. 3 Rounds for Quality
5 Strict Toes to Bar
10 Lateral Step-up / Leg
10 Unweighted Walking Lunges / leg
20 Russian KBS
200 M Run
*20:00 Cap

Join us MONDAY during the 9 & 10 am hours for our Memorial Day WOD
“DANIEL”

WOD 5/26

A. Strict Press x10x1 set @ 75% of 1 RM
(build up in 4-5 sets)

B.“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
*time recorded

“The capacity of man himself is only revealed when, under stress and responsibility, he breaks through his educational shell, and he may then be a splendid surprise to himself no less than to this teachers.” – Harvey Cushing

526

WOD 5/25

A. Hang Squat Clean
10-8-5-3-1-1-1
*In 30 Minutes rest as needed b/t sets
*Sets of multiple reps must be completed without dropping the bar
*Heaviest weights recorded

B. 
15:00 E303
Deadlift x1x6 @ Set 1 @ 90% move up if  able

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.”- Charles R. Swindoll

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WOD 5/24

A. Double Under Practice / Progressions

B. 20:00 Minute AMRAP
400 M Run
20 Push Press @ 75 / 55
20 Double Unders
20 Hand Release Push-ups
*rounds + reps recorded

“Nothing is a waste of time if you use the experience wisely.” -Auguste Rodin

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WOD 5/23

A. Kip Pull-up Practice / Progressions


B. 3 Rounds
500 M Row
21 Wall Balls @ 20/14
15 Pull-ups
9 Power Snatches @ 135/85 lb
*Time recorded

“Life is very interesting… in the end, some of your greatest pains, become your greatest strengths.” – Drew Barrymore

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WOD 5/21

A. In 3 Person Team…
100 Ground to Overhead @ 115 / 80
50 TTB
100 Bar Facing Burpees
200 M Unweighted Walking Lunge
*split work up however you see fit 

 

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WOD 5/20

A. 30:00 EMOM
Min 1 – Deadlift x3x6 @ 70% of 1RM
Min 2 – KB Step-ups Right Leg :60
Min 3 – Rest
Min 4 – KB Step-ups Left Leg :60
Min 5 – Rest

B. 3 Rounds for quality
20 Unweighted Walking Lunges
10 SA Push Press R
50 M Waiters Walk R
10 SA Push Press L
50 M Waiters Walk L

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”- Maya Angelou

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