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Saturday – 6/4/2016: Partner WOD

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Saturday – 6/4/2016
AMRAP 20

Partners Alternate:

Partner A:
200m Walk Holding Plates in Pinch-Grip 25/10#

Partner B:
AMRAP
5 Strict L-Sit Chin-Ups
5 Strict Ring Dips
10 Burpees-Over-MedBall
20 Wall Balls 20/14# 10/9″

Pick up where your partner left off in the round each time you switch.

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Friday – 6/3/2016: Front Squatting & Overhead Lunging

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Friday – 6/3/2016

Strength: Front Squat (Week 9 Day 2)

5 @ 55%
4 @ 65%
4 @ 70%
4 @ 75%

It’s a big jump up from last week’s back-off, so prepare well with warm-ups and take your time to rest between sets!

All percentages are based on 1RM Back Squat.

Metcon
For Time

400m Run

12-10-8-6-4-2
Overhead Lunges 95/65#
Russian Kettlebell Swings 70/53#

400M Run

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Thursday – 6/2/2016: Bench Presses & Double-Unders

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Thursday – 6/2/2016

Strength: Bench Press

1-1-1-1-1

Work to a heavy single, which may or may not turn out to be a new 1RM. Beat your 5/18/16 2-Rep weight.

MetCon
AMRAP 15

10 Toes-To-bar
5 Box Jumps 30/24″
Max Unbroken Double-Unders* (Scale to single-unders)

*As soon as you trip on a double-under you must star the next round with Toes-To-Bar, so get otganized and set up with consistent singles before your first double-under attempt

Score = Total Double-Unders

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Wednesday – 6/1/2016: Back Squatting & Dumbbell Snatching

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Wednesday – 6/1/2016

Strength: Back Squat (Week 9 Day 1)

5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Things got heavy again! It’s time to get stronger!

All percentages are based on 1RM Back Squat.

MetCon
For Time

20-12-8

Dumbbell Snatches 30/20#
Burpees
Air Squats

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Tuesday – 5/31/2016: Split Jerk & MetCon

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TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Tuesday – 5/31/2016

Skill: Split Jerk

Weightlifting
EMOM 10

Power Clean + Jerk (Split or Power)

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from round to round based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive rounds, you must increase weight.
  • If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.

Beat your best weight from 5/25/16 (last week), when the jerk HAD to be a Power Jerk. Try to use the Split Jerk to your advantage to push UNDER the bar as you receive it overhead.

MetCon
For Time

500m Row
20 Shoulder-To-Overhead 95/65#
30 Renegade Rows 40/30#
200m Run

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Memorial Day – 5/30/2016: “Murph”

murph3

Memorial Day, Monday – 5/30/2016

Join us starting at 9:00AM for the workout, and don’t forget to wear your shirt!
Bring something to eat, drink and share for the BBQ afterwards!

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Sunday – 5/29/2016: Open Gym

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Murph is Memorial Day, TOMORROW 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Sunday – 5/29/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 5/28/2016: Partner WOD

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Saturday – 5/28/2016

Partner vs. Partner WOD
AMRAP 20

Partner #1
200m Plate-Overhead Walk 45/25#

Partner #2
0:30 Plank Hold
5 Burpees

Then…

AMRAP Deck Squats
(until Partner #1 returns, and the partners switch)

The partner who performs more deck squats wins!

YouTube Preview Image
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Friday – 5/27/2016: Front Squats & Sprints

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Friday – 5/27/2016

Strength: Front Squat (Week 8 Day 2)

5 @ 50%
3×5 @ 55%

Back off week continues! Drive up hard out of each squat with some speed!

All percentages are based on 1RM Back Squat.

Test: 400m Run

Metcon
21-15-9

Abmat Sit-Ups
Wall Balls 20/14# 10/9′

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Thursday – 5/26/2016: Pendlay & 1000m Rows

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page (click the link HERE) and sign up for your heat on the event board in the gym!

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Thursday – 5/26/2016

Strength: Pendlay Rows
4 x 5

Warm-Up, then find a weight that is challenging for 5 reps and perform all 4 sets at that weight, resting adequately between sets.

Try to increase your weight from what you used on 5/4/16

Use a braced neutral spinal position, holding your torso parallel to the floor for the entire lift. The rep should start and finish with the plates touching the floor, and the bar making contact with the lower ribs. All reps should be touch-and-go.

YouTube Preview Image

MetCon
For Time:

1000m Row
75 American Kettlebell Swings 53/35#
30 Pull-Ups

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