Apr
22
9:00 am09:00

Saturday April 22, 2017

Please scale accordingly.  Volume and load questions should be addressed with the coach :)

Wod: **Mash from Linchpin

3 Rounds: ** 10 min cap
- 25 power snatch 75/55
- 25 front squats 75/55

rest 5 minutes

5 rounds: **12 min cap
12 ttb
30 ft handstand walk
6 deadlifts (275/185)

rest 5 minutes

For time: * 15 min cap
60 push-ups
40 pull-ups
20 thrusters (115/80)

**SCALE ACCORDINGLY. 

Apr
21
5:00 am05:00

Friday April 21, 2017

Strength: Back Squat **add 10 lbs to your max and work from those numbers.
5@40%
5@50%
3@60%
Working sets:
5@65%
5@75%
5+@85%

Wod:
15 min AMRAP
- 1 rope climb
- 10 push jerks (95/65)
- 20 pistols (alternating)
- 30 double unders

Apr
19
5:00 am05:00

Wednesday April 19, 2017

Wod:
Row 800 m
15 ring dips
15 russian kbs (70/53)
Row 400 m
20 ring dips
20 russian kbs
row 200
25 ring dips
25 russian kbs

then RomWod

Apr
18
5:00 am05:00

Tuesday April 18, 2017

 Strength: Deadlift **add 10 lbs to max and work from there
Warm Up sets:
5@40%
5@50%
3@60%
Working sets:
5@65%
5@75%
5+@85%

Wod:
15 ttb
7 squat snatches (65/45)
15 ttb
6 squat snatches (75/55)
15 ttb
5 squat snatches (95/65)
15 ttb
4 squat snatches (105/75)
15 ttb
4 squat snatches (135/95)
15 ttb
3 squat snatches (155/105)
15 ttb
2 squat snatches (175/115)
15 ttb
1 squat snatches (185/125)

Apr
17
5:00 am05:00

Monday April 17, 2017

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Wod:
"Michael"
3 rounds:
- 800 m run
- 50 back extensions
- 50 GHD's

Apr
14
5:00 am05:00

Friday Apirl 14, 2017

Strength: Split Jerk
5-4-3-3-2-1

Wod: 12 min AMRAP
- 2 hang power clean (155/105)
- 20 DU's
- 4 hang power cleans
- 40 du's
- 6 hang power cleans
- 60 du's
......
.........
............

Apr
12
5:00 am05:00

Wednesday April 12, 2017

Please arrive to class on time and ready to warm up and get started.  Thanks in advance!!

Wod:
4 rounds:
- 400 m run
- 15 walking lunges
- 15 ring dips
- 15 ghd's
- 15 HSPU's
**20min cap

then RomWod **24 min long

Apr
11
5:00 am05:00

Tuesday April 11, 2017

Strength: 7 min EMOM
- 1 Power Clean + 1 Squat Clean + 1 Front Squat

Wod:
5 rounds:
- 5 squat clean thrusters (135/95)
- 10 CTB pull-ups

Apr
10
5:00 am05:00

Monday April 10, 2017

Strength: Deadlift
5@40%
5@50%
5@60%

Wod: CrossFit Open 13.2
10 min AMRAP:
- 5 Shoulder-to-Overhead 115/75
- 10 deadlifts (115/75)
- 15 box jumps 24/20

Apr
8
9:00 am09:00

Saturday April 8, 2017

Wod:
"Glen" - For Time
- 30 clean and jerks (135/95)
1 mile run
- 10 rope climbs
1 mile run
-100 burpees
**can perform this as a partner wod.

Apr
7
5:00 am05:00

Thursday April 6, 2017

Skill:
4x max reps STRICT pull-ups
then
3 sets of 30 sec L-sit holds

Wod:
5 rounds:
- 5 atlas balls over the shoulder
- 20 air squats
- 200 meter run

Apr
7
5:00 am05:00

Friday April 7, 2017

Strength: Back Squat
Warm Up sets:
5@40%
5@50%
3@60%
Working sets: *based off 90% of 1RM
5@75%
3@85%
1+@95%

Wod:10 MIN AMRAP
50 ft sled push
10 kb snatches 53/35
15 wall balls 20/14

 

Apr
4
5:00 am05:00

Tuesday April 4, 2017

Strength: Deadlift
Warm up sets:
5@40%
5@50%
3@60%
working sets - *based off 90% of 1RM
5@75%
3@85%
1+@95%

Wod:
800m row
21 hang power snatches (95/65)
21 ghd's
600 m row
15 hang power snatches (95/65)
15 ghd's
400 m row
9 hang power snatches
9 ghd's
200 m row

Apr
3
5:00 am05:00

Monday April 3, 2017

Strength: Squat Clean
12 min EMOM
*Start at 75% of 1 RM and work your way up

Wod:
5 Rounds
- 12 pull-ups
- 10 front squats (135/95)
- 8 burpees

Mar
31
5:00 am05:00

Friday March 31, 2017

Strength: Snatch Balance **technique is more important than load.
Work to a heavy single

Wod:
3 rounds
- 800 m run
- 20 kbs 53/35
- 50 sit-ups


 

Mar
30
5:00 am05:00

Thursday March 30, 2017

Wod:
2 rounds:
- 50 wall balls 20/14
- 5 clean and jerks (225/155)
**10 min cap

rest 5 minutes

21 deadlifts (225/155)
84 DU's
15 deadlifts
60 double unders
9 deadlifts (225/155)
36 double unders

 

Mar
28
5:00 am05:00

Tuesday March 28, 2017

Strength: Deadlift
Warm Up Sets:
5@40%
5@50%
3@60%
Working Sets: work off of 90% of 1RM
3@70%
3@80%
3+@90%

Wod: 12 min amrap
- 3 power cleans 185/125
- 6 walking lunges
- 40 double unders

 

Mar
27
5:00 am05:00

Monday March 27, 2017

Strength:  Squat Snatch
Work to a heavy single

Wod:
10 snatches 135/95
20 pull-ups
30 burpees
40 back squats 135/95
30 burpees
20 pull-ups
10 snatches 135/95

Mar
24
5:00 am05:00

Friday March 24, 2017

Strength: Back Squat
5@40%
5@50%
5@60%
Working sets: based off 90% of 1rm
5 @ 65%
5@ 75%
5+ @ 85%

Wod:
3 rounds:
8 deadlifts (155/105)
10 ttb
12 kbs (53/35)
400 meter run

Mar
23
5:00 am05:00

Thursday March 23, 2017

Wod:
"Tommy V"
21 Thrusters 115/75
12 rope climbs
15 Thrusters 115/75
9 rope climbs
9 thrusters 115/75
6 rope climbs
**22 min time cap
**You can do this as a partner wod.  One partner working at a time.

Mar
21
5:00 am05:00

Tuesday March 21, 2017

Strength: Deadlift
warm up sets:
5x40%
5x50%
3x60%
Working sets: based off of 90% of 1rm
5@65%
5@75%
5+@ 85% **must be more than 5 reps at this weight.

Wod:
15 min AMRAP:
- 7 shoulder to overhead (135/95)
- 10 back squats (135/95)
- 15 ghd's

 

Mar
20
5:00 am05:00

Monday March 20, 2017

Partner wod:
800 m run
50 burpees
50 pull-ups
50 box jumps (24/20)
20 kbs (53/35)
50 hang power cleans (95/65)
50 ohs (95/65)
800 m run