Workout of the Day

Level Two
A1. Power Snatch + Snatch Pull-under x3+2×3 Rest :30
A2. Explosive Lunge Walks x6/legx3 Rest :30
B1. Power Clean to OVHD x2x10 @ 65-70% Rest :30
B2. Double-Unders x3x10 Rest :30
C1. Front Rolls x5x3 Rest :30
C2. L-sit hold x:30×3 Rest :30

Level One (Day 2)
Skill
Chin-ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

Cash Out
Shin on Wall Stretch
Max Side Plank Per side
*Record Max Side Plank

Food for Thought
*Post thoughts to comments

“A goal is a dream with a deadline.” – Napolean Hill

Announcements:

• Our new morning Jog’N’Joe Running Group will meet tomorrow! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
3 Rounds
800 M Run
10 HSPU
30 Squats
*Total Time Recorded
*Advanced athletes add 20 lb Vest

On-the-Minute for 5:00
1-3 UB Kip Pull-ups

Cash out
A1. 5/ side Hand Stand Shoulder Touches x 3 Rest :30
A2. DB/KB Side Roll x 10/Arm x3 Rest :30

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

Cash Out:
Shin on Wall Stretch
Max Side Plank (per side)
*Record Max Side Plank

5 Quick and Easy Ways to Feel and Move Better: Installment 2
*Post thoughts to comments

“Risks must be taken, because the greatest hazard in life is to risk nothing.” – Leo Buscaglia

Announcements:

• Our new morning Jog’N’Joe Running Group will be starts this morning! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Thanks to Carl Paoli for the amazing seminar on Sunday!

Level Two
Snatch Balance x2x6 sets @ RPE 9, 90% Rest 3:00

then….
3 Rounds for Quality
10 DB Snatches total (55 lb, 35 lb)
20 UB Wall Balls (10′)
Hill Sprint (Sprint up, Walk Down)
*Completed Snatch Balance Sets at 90% recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and mechanics)

Level One (Day 1)
Skill
Push-Ups
Squats
Body Positioning Holds

WOD
3 Rounds
:45 50 yard Shuttle runs Rest :15
:45 5 Push-ups/5 Squats Rest :15
*Record number of runs

Extra Credit:
Shin against the wall Stretch

Is It Primal? – 10 Foods Scrutinized
*Post thoughts to comments

“A “No” uttered from the deepest conviction is better than a “Yes” merely uttered to please, or worse, to avoid trouble.” – Gandhi

Announcements:

• Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

All Levels
Air Squat Progression
Tabata Squats

then…
6 Rounds
10 UB DB Thrusters (55 lb, 35 lb)
300 Meter Run
*Partner Workout, one person works at a time, alternating rounds

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA TOMORROW (May 13th)? Learn more here!
• Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

We’re “flipping out” – Carl Paoli is coming tomorrow! Whoop!

All Levels
A1. RDL x5x4 by feel Rest :30 (Vets work RDLs heavy)
A2. Push-up x10x4 @ 30X0 Rest :60 (Vets explosive Push-ups)

then…
1K Row
50 Air Squats
40 Russian KB Swing (24K, 16K)
30 Lateral Step-ups (Total)
20 Kip Pull-ups
10 Ring Dips (Advanced can scale up to MU)
800 M Run

Turning 60: The Twelve Most Important Lessons I’ve Learned So Far
*Post thoughts to comments

“Most people would rather be certain they’re miserable, than risk being happy.” – Robert Anthony

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND (May 13th)? Learn more here!
• Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
A. Bench Press x4x4-5 Sets @ 88% Rest 3:00
B1. Squat x4x6 @ 80% Rest 1:00
B2. WTD CTB Chin-up x2x6 @ 9-10 RPE Rest 2:00
C1. TGU x5x3 Rest :30
C2. Pull-throughs x10x3 Rest :30

Level One (Day 13)
Field Trip to Level 2
(Make-Up/Strength Day)

HCL…The Most Important Supplement Ever?
*Post thoughts to comments

“By being yourself, you put something wonderful in the world that was not there before.” – Edwin Elliot

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND (May 13th)? Learn more here!
• Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
A1. Snatch Pull-unders x5x3 Rest :30
A2. Single leg Lateral Skier Jumps x10/legx3 Rest :30
B1. Power Cleans x2x10 @ 60-65% Rest :30
B2. Explosive Lunge Walks x3/leg x10 Rest :30
C1. Kip Toes to Bar x5x3 Rest :30
C2. V-ups x15x3 Rest :30

Level One (Day 12)
Skill
KB Swings
HSPUs

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/legx3 Rest 1:00

How Vegetable Oils Replaced Animal Fats in the American Diet
*Post thoughts to comments

“If you don’t decide what your life is about, it defaults to what you spend your days doing.” – Robert Brault

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND (May 13th)? Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
6-5-4-3-2
UB Kip Pull-ups
Strict Press
*Alternate Rest :30 b/t exercises

then…
Partner Workout
Max Meter Row
10 Rounds
10 Wall Balls
10 Burpees
200 M Run
*Partners split rounds alternating, row when not completing a round.
*Total time and meters recorded

Level One (Day 12)
Skill
KB Swings
HSPUs

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/legx3 Rest 1:00

How Vegetable Oils Replaced Animal Fats in the American Diet
*Post thoughts to comments

“The nice thing about teamwork is that you always have others on your side.” – Margaret Carty

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND (May 13th)? Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

David Kline at the Panathenaic Stadium in Athens, Greece (Site of the 1986 Olympics!)

Level Two
10:00 Snatch Progression
A1. Snatch x1x5 @ 75-80% RPE 6-7 Rest :30
A2. High Box Jump x1x5 Rest :30
B. 400 M Sprint x 2 Rest 7:00
*Best 400 M Time Recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and Mechanics)

Level One (11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Have Some Butter With Your Veggies
*Post thoughts to comments

“Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace.”– Victor Hugo 

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

All Levels
5 Rounds
100 M Yoke Walk/Max Burpees (1 Person walks, 1 Burpees then switch) (135 lb, 95 lb)
100 Farmers Walk/Max Wall Balls (1 Person walks, 1 Wall Balls then switch) (55 lb, 35 lb)
100 M Waiters Walk or Buddy Carry (1 Person carries 50 M then switch)

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!