WOD-

10 Rounds for time of:
10 Toes to bar
8 Burpee box jump overs 24″”(20″”)

*Every 2:00, run 100 meters

SPRINT-

4 Rounds x 5 Minutes Each:

21 DB Thrusters
100 Double Unders
Max Bike Calories in Remaining Time

Rest 2 Minutes Between Rounds

WOD-

In 12:00 build to a heavy 10 rep power clean
*Aim for heavier than 2 weeks ago, even if it’s 1 #

Rest 4:00 then,

For time:
15-12-9-6-3
Power cleans (Use today’s 10 rep)
30-24-18-12-6
Calories on the rower

SPRINT-

20 Minute AMRAP:

20 KB Swings
20 Box Jump Overs
10 KB Deadlifts
200m Run
10 Russian Sit Ups

WOD-

3 Rounds of
Run, Row, Bike, or Ski for 3:00 right into
As many rounds as possible in 7:00 of:
“Cindy”
5 Pull ups
10 Push ups
15 Air squats

Rest 1:30 between rounds

Score = total rounds of Cindy over the 3 rounds

SPRINT-

18 Minute AMRAP:

24(20) Calorie Row
18 WallBalls
3 Rope Climbs

WOD-

In 15:00, build to a heavy to form
Clean and Jerk

Rest 5:00 then,

For time:
Row 1500(1200) meters
Rest 2:00
Row 1000(800) meters
Rest 1:30
Row 500(400) meters
Rest 1:00
2:00 for max distance on the rower

Score = total time to finish the rows and distance in 2:00

WOD-

In teams of 2
As many reps as possible in 25:00 of

10 Power cleans 135#(95#)
Row 20 calories
10 Syncro bar facing burpees
Bike 20 calories
10 Rope climbs
Ski 20 calories

Break up however you want with 1 person working
and 1 person resting

SPRINT-

In Teams of 3, Complete the Following:

Row 6K Meters

300ft Farmers Carry
150ft Waiters Carry Right Arm
150ft Waiters Carry Left Arm

*Every 3 minutes all 3 will do 5 burpees

*1 partner is rowing, while 1 is working on the carries, and 1 is resting. Switch off however you want. Workout is done once meters have been completed.

WOD-

In 12:00 build to a heavy 10 rep front squat

Rest 4:00 then,

As many rounds as possible in 14:00
5 Wallballs 20#(14#)
Run 200 meters
10 Wallballs 20#(14#)
Run 200 meters
15 Wallballls 20#(14#)
Run 200 meters
*Keep adding 5 Wallballs each round

SPRINT-

20 Minute AMRAP:

20 SlamBall
5 HSPU
15 Ski Erg Calories
10 DB Push Press

WOD-

6 Rounds of
With a 2:30 clock
10 Deadlifts 95#(65#)
2 Wall walks
With remaining time, as many calories as possible
Rounds 1,3,5 are on the rower
Round 2, 4, 6 are on the bike or ski erg

Score = total calories over the 6 rounds

Rest 1:30 between rounds

SPRINT-

24 Minute AMRAP:

3 Rope climbs
100′ Prowler push
15 KB Swing
400m Run

As you might of heard, we had a member’s car broken into last week.  The break in happened in the middle of the day and based on some information, the above car, is most likely what the thieves were driving.  It’s a jacked up Hummer and you can’t miss it.  If you see this car, please let a coach know so that we can keep an eye on them and possibly contact the police.

WOD-

For time:
50 Box jump overs 24″(20″)
50 Med ball cleans 20#(14#)
40 Russian kettlebell swings 53#(35#)
40 Toes to bar
30 Kettlebell snatch 53#(35#)
30 Goblet squats 53#(35#)
20 Walking lunge steps no weight
20 Burpees
10 Strict pull ups
10 Strict handstand push ups
5 Rope climbs 15′
5 Muscle ups

SPRINT-

For time:

Row 1600 meters
20 Wall balls
30 Ab mat sit ups
Row 800 Meters
30 Wall balls
40 Ab mat sit ups
Row 400 Meters
40 Wall balls
50 Ab mat sit ups
Row 200 Meters

WOD-

In 12:00 build to a heavy 10 rep touch and go power snatch

Rest 4:00, then:

As many rounds as possible in 12:00 of
5 Snatch grip deadlift*
Run 200 meters
5 Power snatch*
Run 200 meters

*Use today’s 10 rep weight

SPRINT-

25 Minute AMRAP:

400m Run
150′ Sandbag carry
20(15) Bike Calories
15 DB Box Step Ups

Mondays for the next 5 – 6 weeks will be Murph prep work.  We will focus on pull ups, push ups, and air squats in preparation of the hero WOD Murph on Memorial day.  

WOD-

3 Rounds of:
Row, Bike, or Ski for 2:00 then,
5:00 AMRAP of “Cindy”
5 Pull ups
10 Push ups
15 Air squats

Rest 1:00 between efforts
Score is total rounds of Cindy over the 3 efforts

SPRINT-

40 Minute EMOM:

1: 12 (10) Cal Row
2: 12/12 Mountain Climbers
3: 12 Burpees
4: 12 KB Good Mornings