WOD and SPRINT

In teams of two, complete for time:
50 Burpees

Then, 6 rounds:
28 Power snatch, 95#(65#)
69 Double unders

50 Burpees

*Only one person works at a time. Work may divided any way. 

*Sprint will use dumbbells for the snatch

Post to BTWB

Fit Republic Foods will be at the gym Saturday.  They will have selections from their bakery items for you to try including, protein donuts.

WOD-

5 Rounds of:
40(30) Calories on the assault bike
20 GHD sit ups
100 Meter sandbag carry 150#(100#)

Rest 3:00 – 4:00 between efforts

*Scores are fastest and slowest round

Post to BTWB

SPRINT-

Partner Holleyman
30 rounds
5 Wallballs 20/14 – 10′
3 HSPU
1 Sandball over the shoulder
*Alternate rounds with partner

Take 20:00 to build to a heavy 1 rep snatch

Then:

Every minute on the minute for 10:00
1 Snatch high pull + 1 below the knee hang snatch @ 65% of today’s heaviest snatch

Post weights to comments and BTWB

WOD-

3 Rounds of:
With a 2:00 clock
10 Medball cleans 20#(14#)
With the remaining time, row for max distance.
Rest 2:00 between rounds

After the 3rd round rest a total of 5:00 and then,

3 Rounds of
With a 2:00 clock
10 Kettlebell swings 35#(26#)
With the remaining time, as many 10 meter shuttle sprints as
possible.
Rest 2:00 between rounds

After the 3rd round rest a total of 5:00 and then,

3 Rounds with 1:00 of rest in between each round
20 Mountain climbers
2 Wall walks
10 Box jump overs 24″”(20″”) (clear the box on each jump)
10 Push ups

Scores are total distance rowed for part 1 and total meters run for part 2

Post to BTWB

SPRINT-

3 rounds
400m Run
18 DB Snatches (9/9) 50/35
12 DB Push Jerks
6 Chest to bar Pull Ups
rest 3:00 b/w rounds

ROWING-

500 Meter Row
Rest 3:00
1000 Meter Row
Rest 5:00
1000 Meter Row
Rest 5:00
500 Meter Row

WOD-

Every minute on the minute for 24 minutes
Minute 1 : Muscle ups, bar or ring or pull ups
Minute 2 : Handstand push ups or walking
Minute 3 : Toes to bar or knees to elbow
Minute 4 : Double or Triple unders

Today is your choice. It can be a skill day to work on movements with
the coaches or you can go hard and make it an intensity day.

All the above options will have progressions and drills

Post to BTWB

SPRINT-

5 rounds
:90 Prowler Push
:90 Walking Lunges
:90 Ass Bike Sprint
:90 rest

WEIGHTLIFTING-

3 Muscle snatch + 3 Pause overhead squat (:03) + 3 Tall snatch+
3 Zotts press x 2 sets

Snatch Balance
3,2,1,1
Move up in weight each set

Snatch
1×3, 2×2, 2×1

Front squat 4×3

3 Sets of:
12 Hip extensions
Side plank hold :45 per side
Hollow hold x :30

WOD-

For time:
Run 400 meters
20 Back squat, 135#(95#)
Run 800 meters
15 Back squat, 185#(125#)
Run 1350 meters
10 Back squat, 205#(135#)

Post times to comments and BTWB

SPRINT-

2 Rounds for time:
600m Farmers carry,  DB or KB
60 Push-ups
60 Ab-mat sit-up
6 Rope climbs

WEIGHTLIFTING-

Work up to a heavy Snatch in 15:00

Work up to a heavy Clan & Jerk in 15:00

Front Squat 1-1-1-1-1 *Work to heavy

Back squat 2 x 10 reps

:20 Hollow hold + 20 ab mat sit ups x 6 rounds
*Try to go right into the hold after the sit ups

The month of June is Pride month because of the Stonewall Riots that took place June 28, 1969. Which makes this year the 50th anniversary. 

“Stonewall riots, also called Stonewall uprising, was a series of violent confrontations that began in the early hours of June 28, 1969, between police and gay rights activists outside the Stonewall Inn, a gay bar in the Greenwich Village section of New York City. As the riots progressed, an international gay rights movement was born.

Stonewall soon became a symbol of resistance to social and political discrimination that would inspire solidarity among homosexual groups for decades. Although the Stonewall riots cannot be said to have initiated the gay rights movement as such, it did serve as a catalyst for a new generation of political activism.

The broad-based radical activism of many gay men and lesbians in the 1970s eventually set into motion a new, nondiscriminatory trend in government policies and helped educate society regarding this significant minority.” – Stonewall riots, By The Editors of Encyclopaedia Britannica

In honor of Pride month we at Verve wish to have a Pride WOD that will take place on Saturday June 15th. The workout will be the same for every class and the schedule will be our usual Saturday schedule. We would like to make it a workout for all to attend at no cost. Invite your friends, family, and loved ones. The workout is easily scaleable to meet the needs of all that show up, CrossFit enthusiasts and newbies a like. We simply ask that you sing up in MBO to reserve your spot and be open minded to scale accordingly if requested by the coach. 

If you ordered a Verve Pride shirt, they will be in the Friday before so you can wear it for the occasion, otherwise we encourage you wear whatever shows your spirit and support for Pride month. 

WOD-

Working with a partner, 10 rounds total for time:
10 Deadlift, 265#(185#)
50′ Prowler push
200m Sprint
50′ Prowler push

Post times to comments and BTWB

WOD-

“Tabata This”
Tabata row calories
Rest 1 minute
Tabata air squat
Rest 1 min
Tabata pull-up
Rest 1 min
Tabata push-ups
Rest 1 min
Tabata ab-mat sit-up

*Tabata interval is :20 of work, :10 rest x 8 rounds.
*Score is lowest reps performed in any one of the intervals.

Post to BTWB

SPRINT-

20 Minute amrap in teams of 2:
10/7 calories on bike
15m prowler push
10 Russian kb swings
15m prowler push

WOD-

Every 2 minutes X 10 rounds:
1 Power clean + 1 hang power clean + 1 squat clean

Post to BTWB

SPRINT- 

For time
50 Chest to bar
50 Toes to Bar
50 DB Box Step Ups
50 DB Thrusters
50 Burpees

The above ransom note was left on my desk in place of my Patriots helmet.  I will find out who did this and my retaliation will be swift and just!

WOD-

For time:
800m Run w/ medball, 20#(14#)
30 Chest to bar pull-ups
30 Handstand push-ups
600m Run w/ medball, 20#(14#)
20 Chest to bar pull-ups
20 Handstand push-ups
400m Run w/ medball, 20#(14#)
10 Chest to bar pull-ups
10 Handstand push-ups
200m Run w/ medball, 20#(14#)

Post times to comments and BTWB

SPRINT-

Every minute on the minute, alternating x 28 minutes:
Min 1 – Run 200m
Min 2 – Sprint bike
Min 3 – Sprint row or ski erg
Min 4 – Rest

WEIGHTLIFTING-

Snatch Balance- 2 x 3, 2 x 2, 1 x 1

Split Jerk from the racks- 3, 3, 2, 2, 1, 1, 1

Snatch Pull- 4 x 4

3 Sets of:
:45 Hollow hold
10 Weighted step ups, per leg
5-10 Chin ups