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WOD Archives: May 2013

Partner Saturday 6/1/2013

Each team of two gets one bar to share. The first athlete must complete 5 snatches, then the other. Score for part 1 is max reps for all three rounds.  Score for part 1 is the time is takes to complete 150 thrusters. Part 1 5 mins Max Sq Snatch @ 135/95# *each partner does 5 R3 3 Mins Max Sq Sn @ 115/75# *each partner does 5 R1 1 Min Max Sq... MORE »

Benchmark Friday 5/31/2013

“Elizabeth” 21-15-9 reps of: Clean (135/95) Ring dips Cash Out: Atlas Stones Come by and wish a farewell to Erick, Jen and Sean tonight after the 5pm class! Food and drinks will be provided! MORE »

Thursday 5/30/2013

Muscle Up Skill Work – 15 mins Fitness 20 min 3 Push Ups 6 ring rows 9 wall balls 12 pulls on rower Performance 15 rounds for time 10 wall balls, 20/14# 5 pull ups 3 burpee box jump @ 30/24″ MORE »

Wednesday 5/29/2013

Fitness/Performance A. Snatch Work – 20 Mins, work on low catch + 20 sec Hang Pwr Snatch @ 85/55# 20 sec Burpess 150m Row Sprint -R3- x4-5 MORE »

Tuesday 5/28/2013

Fitness A1. SL KB/DB Deadlift 3 x 8-10 / Leg R1 A2. Pull-up Work 3 sets, R1 A3. GHD Sit ups to parallel 3 x 15-20, R1 Performance A. SL DL w/ BB 3 x 6-8/Leg R60 b/t Legs B1. CTB Pull-up Work 3 sets, R30 B2. GHD Sit ups 3 x 20-25, R2:30 + 50 Double unders 250m Row 30 Wall Ball @ 20/14# 30 Russian KB Swings @ 70/50# 30 Pull-ups 250m Row 50 Double Unders MORE »

Memorial Day 5/27/2013

“Manion“ 7 Rounds Run 400 meters 29 Back Squats (135/95) First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. OR “Murph” For... MORE »

Endurance Sunday 5/25/2013

Fitness / Performance 5K If you have not run this in a while, come in and do it! The run will take place on Kelly drive. Still meet at the gym. MORE »

Partner Saturday 5/25/2013

The WOD: “21 Guns – A Memorial Salute” Partner #1: 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back Squat (partner of equal weight) 21 Burpee Box Jumps 21 Pull-Ups Partner #2 executes Partner #1 again Partner #2 again The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors... MORE »

Benchmark Friday 5/24/2013

Fitness / Performance “Barbara” 20 Pullups 30 Pushups 40 Situps 50 Squats *3 min rest between each of 5 rounds **Score is total time of work MORE »

Thursday 5/23/2013

Fitness / Performance A. Thuster 7 x 2, R90-120 + 1 min AmRap Power Snatch @ 75/45# 1 Min AmRap Double Unders* R4 1 min AmRap KB Swings 1 Min AmRap Double Unders* R4 1 min AmRap Burpee Box Jumps 1 Min AmRap Double Unders* *sub for Double Under is Wall ball MORE »