Strength
Clean Complex (1 Squat Clean + 1 Front Squat + 1 Jerk) – 1 EMOM For 10 Min
—Start @ 75% of 1RM CnJ & climb to as heavy as possible
Conditioning
For Time
30 Power Cleans 205/125lb
30 T2B
30 Burpee Box Jumps 24/20″
1000m Row
WOD Notes: Power clean weight is 70% of 1RM. Scaling for T2B will be hanging leg raises.
Evan doing “Helen”
Strength
Bench Press – 7×2
—Start @ 85% & work up to a heavy double
Conditioning
“Helen” – (Compare to 4/23/13)
3 Rounds For Time
400m Run
21 KB Swings 53/44lb
12 Pull-ups
Midline
5x Max Effort L-Sit or Weighted Plank
WOD Notes: Click on the link above to compare results from over a year ago.
“Bringing Hope Home” Fundraiser
Teresa throwing around 44# KB!
Strength
Back Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
“2014 Regional Event #4”
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Bar Facing Burpees
WOD Notes: You may scale strict to kipping HSPU if necessary, hold a handstand for 60 sec each round, scale the reps to 7 each round, or do shoulder press @ 55% 1RM. Front Squat weight should be between 55-60% 1RM.
Congrats to Jessica & Fiorella for completing Broad Street Run!
Conditioning
“2014 Regional Event WOD 6”
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
WOD Notes: Scaling for ring dips are 50 burpees. Deadlift weight should be 40% of 1RM.
Strength
Front Squat – 4×6 @ 80%
Conditioning
“2014 Regionals Event 5”
10 Rounds For Time
1 Legless Rope Climb 14′ (Scale: Use legs 20 ft)
200ft Sprint (to parking lot entrance)
—Rest 5 minutes
Prowler Pushes (heavy): 6×1 lap sprints
—Rest as much time needed to recover
WOD Notes: Scaling for RC are 1 Lap sled pull with arms or 6 kipping pull-ups each round. Record time for the WOD and heaviest weight used for the prowler.
Melissa with some DB snatches!
***5:30am class is cancelled due to closed roads/flooding
Strength
Deadlift – 2 EMOM @ 80%+
Conditioning
“Nasty Girls V2 or Nasty Girls”
3 Rounds For Time
50 Pistols or Air Squats
7 Muscle-Ups or 21 KB Swings 70/53lb
10 Hang Power Cleans 175/115lb
Welcome Pete!
Strength
Hang Squat Clean – 1 EMOM for 10 Min
—Start at 80% of 1RM full clean & work up to a heavy single
Conditioning
5 Rounds For Time (each round is 95-100% effort)
8 DB Snatch 100/60#
12 Box Jump Overs 24/20″
Row 300m
—Rest 2 minutes between rounds
WOD Notes: Use a heavier DB than your normally use if possible. You can either jump over the entire box or touch the top of the box each rep. You do not have to stand on top of the box each rep. Each row should be FAST, since you have built in rest time!
Strength
EMOM For 10 Minutes
ODD = 3 Bench Press (banded) @ 65% + Purple Bands
EVEN = 5 Strict Pull-ups (weighted)
Conditioning
2 Rounds For Time
10 C2B Pull-ups
10 Burpees
15 C2B Pull-ups
15 Burpees
20 C2B Pull-ups
20 Burpees
100 Double Unders
Midline
Tabata L-sit or plank
WOD Notes: You may scale to chin over bar pullups if necessary & the # of reps for new members. Scaling for DU are 250 singles each round.
Kyleigh looking strong overhead!
Strength
Back Squat (banded) – 2 EMOM For 10 min @ 60%+ green or blue bands
—Speed is important here, not weight
Conditioning
6 Rounds For Time
5 Thrusters 165/105lb
10 Front Rack Lunges 165/105lb
*Run 800m after the 3rd round only
WOD Notes: The weight for this WOD should be around 65% of your 1RM Thruster. You should be able to do all 5 reps unbroken each round, but should really challenge you to do so in the later rounds of the WOD.
Shayne & Stacey Tobin working out!
“Bringing Hope Home Fundraiser”
20 Min AMRAP
10 Goblet Squats 70/53lb
10 KB Swings 70/53lb
10 Burpees
Run 250m
WOD Notes: Opening remarks about event will take place right before the 9am and 10am classes, so make sure you arrive early!
