WOD – May 26, 2017

Remember we have olympic lifting class today at 330pm and Satruday at 8am!

Work Out of the Day


For time:

60 overhead squats, 75/55lb

50 toes to bar

40 overhead squats, 75/55lb

30 handstand pushups

20 overhead squats, 75/55lb

10 rope climbs

Post time to beyond the whiteboard.

WOD – May 25, 2017

Weightlifting class is back tonight at 730pm!

Work Out of the Day


1000m row for time

then,

 

20 burpee box jump, 24/20″

30 situps

40 air squats

500/400m row

40 air squats 

30 situps

20 burpee box jump, 24/20″

Post times to beyond the whiteboard.

WOD – May 18, 2017

*Oly class is cancelled tonight and Sunday morning*

Work Out of the Day


In teams of 2, for time:

3000m/2400m bike – 90 burpees

1500ft/1200ft rope pull – 120 box jumps, 24/20″

1500m/1200m row – 150 air squats

*stations can be completed in any order, but the movements must be done with each corresponding movement.

**1 athlete works at one movement, while the other athletes works on opposite movement at same station.  They can switch places at any time, and they are finished when the team accumulated the distance or reps. 

Post time to beyond the whiteb0ard.  

WOD – May 17, 2017

Work Out of the Day


Pause Front Squat 3-3-3-3-3 (3 second pause)

then,

As many rounds as possible in 17 minutes of:

15 situps

10 wallballs, 20/14lb

5 strict handstand pushup

Post loads and rounds completed to beyond the whiteboard.

WOD – May 15, 2017

Work Out of the Day


Snatch 1-1-1-1-1-1-1

then,

For time:
100ft db overhead walking lunge, 50/35lb
then,
3 rounds of –
-10 ring dips
-10 db overhead squats, 50/35lb
then,
100ft db overhead walking lunge, 50/35lb

Post load and times to beyond the whiteboard.