WOD-

In teams of 2 complete the following:
2 Mile relay run (switch every 400 meters)
Move 8,000(6,000) pounds from ground to overhead

*One person works at a time during ground to overhead

30:00 Time Cap

Post times to comments and BTWB

SPRINT-

In 18 minutes:
Run 200m
6 Toes to bar
2 Handstand push-ups
Run 200m
8 Toes to bar
4 Handstand push-ups
… continue to add 2 reps to each movement after every 200m run

WEIGHTLIFTING-

Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Tall Snatch+ Zotts Press: (3+3+2+2+3) x 3 sets

Pause Snatch Balance + Pause OHS (2+1) x 3, (1+1) x 3 sets

Pause Snatch: 2×3, 2×2, 3×1

Pause Front Squat: 5×3

3 sets:
Back Extensions x 10
Side Plank Hold x 45 sec each side

WOD-

Back Squat
1 – 10 – 1 – 10 – 1 – 10

Post to BTWB

SPRINT-

10 minute amrap
10 DBL KB SDHP (35/26)
10 Burpees
10 Wallballs
***straight into****
10 rounds
:30 on:30 off
Bike Sprints or 50′ Empty Prowler sprints

ROWING-

12 x 1 min on / 2 min rest

WOD-

Complete the following for time:

120 Calories total on Rower, Bike, or SKi Erg
50 Handstand push ups
20 Rope climbs
50 Box jump overs 24″”(20)
120 Second L-sit accumulation

*20:00 time cap
*Score is time to complete or total reps
*Can break up in any order and rep scheme 

Post to BTWB

SPRINT-

As many rounds as possible in 15:00 of
600 Meter run
50 Double Unders
15 Hand Release Push Ups

WEIGHTLIFTING-

Snatch: Work up to a heavy single for the day

Clean and jerk: Work up to a heavy single for the day

Front Squat: Work up to a heavy single for the day in 5 sets or less

Back Squat: 2×10

3 Sets of
10 Hip extensions
25 ab mat sit ups

WOD-

Every 6:00 for 5 Rounds
Run 400 Meters
10 Deadlifts, 185#(125#)
5 Muscle ups

*Score is slowest and fastest round

Post times to comments and BTWB

SPRINT-

For time:
1000m Row
30 Alt DB snatch, 40#(25#)
15 Burpee box jump overs
20 Alt DB snatch, 50#(35#)
10 Burpee Box jump overs
10 Alt DB snatch, 70#(50#)
5 Burpees box jump overs
1000m Row

WEIGHTLIFTING-

Snatch Balance: 5×2 *Move up in weight each set

Hang Snatch 3,3,2,2,1,1

High Hang Clean + Push Press + Clean from Below The knee + Push Jerk + Clean + Jerk (1+1+1+1+1+1) x 3 working sets

The Committed Club

What is it? Is it cool? Will I be cool if I’m in it? How do I get in this club?

The Committed Club is a way Eric and I would like to reward and recognize consistency. When it comes to progress, be it in our fitness, our mobility, our nutrition, consistency is key. If you are able to consistently come to classes, you can be a member of the Committed Club. And this club has some perks. $$$$$

1- If you sign up for and attend 16 or more classes in one month, we will add your name to the Committed Club. 

*You MUST SIGN UP for classes. It will not count if one of the coaches signs you in to class. You must sign in to MBO, reserve your spot, and show up to class. (Yes, we can definitely track all of this)

*You only get credit for one class per day. So if you show up on Tuesday and do the WOD, Sprint, and Weightlifting, your score is 1. 

2- At the end of the month, we will take all the names from the Committed Club and put them in a drawing for a $25 gift card. 

3- If you are on the Committed Club board for 6 months or more of the year, we will put your name in a drawing for a $200 gift certificate. 

What do you need to do on your part?

-Sign up for class

-Show up to class

-Do those things consistently 

Eric and I will handle the rest. 😉

*This information has been on the board, so we had a soft roll out starting May 1st. So the month of May could see our first club members. If you did not see it, don’t worry (and certainly do not do something crazy to get 16 days in without a break), the month of June will be looking for members too, and July, and August. . . . . 

PS- If you do not know how to sign up for class, if you are not familiar with MBO, please email me and I will be happy to walk you through it. (courtney@crossfitverve.com)

WOD-

For time:
50 Ab mat sit-ups
40 Double Unders
30 Box Jump 24″(20″)
20 Toes to Bars
30 Box Jump – 24″(20″)
40 Double Unders
50 Ab mat sit-ups

Post times to comments and BTWB

WOD-

For time:
Run 400 Meters
21 Shoulder to overhead 135#(95#)
21 Pull ups
Run 400 Meters
15 Shoulder to overhead 135#(95#)
15 Pull ups
Run 400 Meters
9 Shoulder to overhead 135#(95#)
9 Pull ups

Post to BTWB

SPRINT-

3 rounds for time
30 Wallballs
25 Medball GHD SIt ups
25/20 Cal NO ARM sprint on bike OR 400 meter run w/ medball

WOD-

“The Chief”
5 Rounds of:
With a 3:00 clock as many rounds as possilbe of:
3 Power cleans 135#(95#)
6 Push ups
9 Air Squats
Rest 1:00 between rounds

Post to BTWB

SPRINT-

For time:
30 Alt Hang DB Snatch (50/35)
30/20 Cal on Bike
30 Alt Hang DB Snatch
30/20 Cal on Bike

**Rest 5 min

For time
3 rounds
15 DB Bench Press (50/35)
15 Toes to bar

The meaning behind today’s WOD:  

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. 

WOD-

3 Rounds of:
With an 8:00 clock compete as many reps as possible of
Minute 0:00 – 2:00 Ring muscle ups
Minute 2:00 – 4:00 Assault bike calories
Minute 4:00 – 6:00 Handstand walk
Minute 6:00 – 8:00 Double unders
Rest 3:00 between each round, but there is no rest between each movement

Post reps to comments and BTWB

SPRINT-

With a 2 minute running clock x 5 rounds:
10(7) Cal on rower
10 KB deadlift, 70#(53#) *per hand
10 Box jump overs
As many burps as possible in remaining time
Rest 2 minutes between rounds
*score = # of burpees

WEIGHTLIFTING-

Power Snatch: 3, 3, 2, 2, 2, 1, 1

Power Clean + Power Jerk: 3,2,2,2,1,1

Pause Back Squat + 1 1/4 Back Squat+ Back Squat (1+1+1) x 5 sets.
*Pause = :03

3 sets:
DB Z Press x 10
Barbell Curl x 10
Push ups x 10
Ring Rows x 10

3 sets:
Russian Twists x 25
KB Side Bends x 20 each side

WOD- 

Every :90 x 10 complete the following complex:
1 Power clean + 1 push press + 1 push jerk

Then:
For time:
30 Shoulder to overhead at 70% of today’s heaviest complex.
*Every time the bar is put down, complete 4 bar facing burpees.

*6:00 time cap

Post to BTWB

SPRINT-

20 min ladder
1-2-3-4-5-6-7-8-9…….
10 Meter Shuttle Run
Kettlebell Swings 53#(35#)

ROWING-

Week 1:
2k Test
OR
2 x 2k
1) 500m @24, 26, 28, 30 spm
Rest 5 min
2) 500m @30, 28, 26, 24 spm

WOD-

For time:
Row 2000 Meters
30 Med ball cleans 20#(14#)
Row 1500 Meters
30 Box jumps 24″(20″)
Row 1000 Meters
30 Kettlebell Swings 53#(35#)
Row 500 Meters

Post to BTWB

SPRINT-

2 Rounds (scored separately)
150′ Reverse sled drag
6 Sandbag Squat Cleans
12 Pull Ups
100′ Reverse Sled Drag
4 Sandbag Squat Cleans
8 Pull Ups
50′ Reverse Sled Drag
2 Sandbag Squat Cleans
4 Pull Ups
400 Meter RECOVERY JOG (not included in overall time)
*Repeat

WEIGHTLIFTING-

3 Sets of; 3 Muscle Clean + 3 Behind the Neck Jerk Balance +3 Press In Split 

Clean Lift Off to Below Knee + Pause Clean (pause in receiving position for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets 

Clean and jerk: 4×1

Snatch Pull at 2” deficit: 5×3

3 sets of:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hyper x 15