May 28, 2016

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There will be NO SCHEDULED CLASSES TODAY–join us at Miner’s Field at 10:00 am for WOD with Warriors!

May 27, 2016

March 2014 061Remember:  There will be NO scheduled classes tomorrow.  Join us at Miner’s Field at 10:00 am for WOD with Warriors!


METCON

3 rounds for time of:
400 meter run
40 sit-ups (Adv. 40 GHD sit-ups)
7 deadlifts at 85% of your 1RM (Adv. 405/275)

Post time to comments.

May 26, 2016

IMG_20141122_185721STRENGTH
Death by clean and jerks 135/93# (Int. 95/63)
1 clean and jerk on the first minute
2 on the 2nd minute
3 on the 3rd minute
…and so on…

METCON
For time:
30 burpee pull-ups (Adv. 30 burpee muscle-ups)

Compare death by clean & jerks to 11/24/14.
Post rounds and reps and time to comments.

May 25, 2016

12920511_1027584487330132_2678219003675728798_nSTRENGTH
Back squat (week 7 of 12):
3 reps at 60% of your 1RM
3 reps at 70%
3 reps at 80%
5 sets of 5 at 90%

Strict press cycle (week 5 of 6)
EMOTM for 7 minutes of:
5 strict press 115/73# (Int. 75/50, Adv. 135/93)
AMRAP strict press on your 8th minute (1 max set–you may not drop the bar)
*If you completed more than 5 reps last time, move up in weight.

Post total presses completed on 8th minute to comments.

 

May 24, 2016

15poSKILL
AMRAP 6 minutes of:
6 toes to bar, unbroken
*You must drop after each set of six.

METCON
Every 90 seconds for 15 minutes (10 sets) of:
5 hang power cleans, unbroken (as heavy as possible)
10 hand-release push-ups (Adv. 7 ring dips from the high rings)

Post rounds of toes to bar and weight to comments.

May 23, 2016

045STRENGTH
Every 2 minutes for 10 minutes complete:
3 hang squat snatches (from above knee), unbroken
*Begin with 60% of your 1RM and increase weight while maintaining good form.

METCON
For time:
75 double unders
50 wall ball shots 20/14#, 10/9′
25 burpees
50 wall ball shots
75 double unders

Post max load and time to comments.

May 22, 2016

10623422_10205600264157697_517701365723196708_oMETCON
For time:
100 double unders
21 overhead squats 95/63#
15 burpee box jump overs 24/20″
9 chest to bar pull-ups
50 double unders
12 overhead squats 115/73#
9 burpee box jump overs 
6 chest to bar pull-ups
25 double unders
9 overhead squats 135/93#
6 burpee box jump overs
3 chest to bar pull-ups

Post time to comments.

May 21, 2016

IMG_6827METCON:  PARTNER WOD-TEAMS OF 2
For time:
100 jumping air squats 45/35# plate
90 medball side-to-sides 20/14#

80 hand release push-ups
70 deadlifts 185/123#
60 calorie row
5 250 meter runs (partners alternate)
40 toes to bar
30 overhead lunges 45/35# plate
20 pull-ups
10 75 meter medball carries (partners alternate)
*Partners alternate every 10 reps

Post time to comments.

May 20, 2016

_MG_7026METCON
2 rounds for time of:
1000 meter row
15 Shoulder to Overhead 115/73# (int. 85/53)
15 over the bar burpees
*Adv. complete 4 rope climbs
800 meter run
15 power snatches 115/73# (int. 85/53)
15 over the bar burpees
*Adv. complete 6 bar muscle-ups

Post time to comments.

May 19, 2016

March 2014 107STRENGTH
Back Squat (week 6 of 12):
3 reps at 65% of your 1RM
3 reps at 75%
4 reps at 85%
5 sets of 4 at 90%

METCON:  TEAM WOD-TEAMS OF 3
3 rounds for reps of:
1 minute of wall balls 20/14#, 10/9′
1 minute of box jumps 24/2o”
1 minute of kettlebell swings 53/35#
*Each partner will start on a different station and will switch each minute for a total of 9 minutes.

Post total reps completed to comments.