WOD 5/31/12

Willie working on a 3RM Thruster

Strength:
Thruster 3x5 @85% of 3RM from 5/3/12

Met-Con:

EMOTM complete 5 burpees and perform max

 rep Front Squats.

The goal is to complete 100 total Front Squats

*At the beginning of every minute perform

5 burpees, for the rest of the minute perform

as many FS as you can.

At the beginning of the next minute perform

5 burpees and then max rep FS, and continue

this cycle until you reach 100 total Front Squats.

WOD 5/30/12

Amir and Fouad rowing during a Met-Con

Strength:
Hang Power Clean 3x5

Met-Con:
:30 on :30 off for 12 Minutes
Max Effort Airdyne or Rower

WOD 5/29/12

Brant, Taylor, Amber, & Sidney swinging the bells.

Strength:

Turkish Get-UP 3x5

Met-Con:
EMOTM for 10 Minutes
6 KB Snatch (3 per arm)
6 Toes-to-Bar

WOD 5/28/12

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

who was killed in Afghanistan June 28th, 2005.

"Murph"
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats

as needed. Start and finish

with a mile run.  If you’ve got a twenty pound

vest or body armor, wear it.

WOD 5/25/12

Amir pulling the sled

Strength:
Front Squat 3x5 @80%

Met-Con:

AMRAP 15 Minutes
25m Sled Drag (90#)
5 Burpees

This is done with 3 people alternating on the sled pull. When one person competes the drag they will go into their burpees while the 2nd person starts the sled drag. Rest time will be from when you complete your burpees until the sled is brought back to you by the 3rd person.

WOD 5/24/12

Sidney enjoying deadlifts during a Met-Con.

Strength:
Deadlift 3x5 @80%

Met-Con:
10 Rounds for Time
4 Power Cleans
Sprint 50m



WOD 5/17/12

Taylor and Brant finishing up a run during a Met-Con.

Strength:
Find your 1RM Turkish Get-Up

Met-Con:

5 Rounds

Row 250m

30 Sit-Ups

40 Double-Unders

WOD 5/16/12

Amir fighting to get those toes to the bar while Amber

reps out the ring rows.

Strength:
Squat 3x5 @80%

Met-Con:

Complete one 50 yard sprint every 30 seconds for 6 mins.

then..

For time:

50 Dips
 50 Toes to Bar

*Dips and T2B can be broken up into any amount of sets or combinations. 

WOD 5/15/12

Sidney rowing away during the 30 Days of Rowing Challenge

Strength:

Cleans 1-1-1-1-1-1-1

Met-Con:

"Jackie"
Row 1000m
50 Thrusters (45#)
30 Pull-Ups

WOD 5/14/12

Willie and Brennan knocking out this WOD back in August.

Strength:

Weighted Pull-Ups 5-5-5-5-5

Met-Con:

Eight Rounds For Max Reps of:

Push Press, 20 Seconds

10 Second Rest

Jumping Alternate Lunge, 20 Seconds

10 Second Rest

Compare to 8/31/11

WOD 5/10/12

Sidney is getting stronger on her thrusters.

Strength:
Dead-Hang Pull-Ups

3x Max Reps

Met-Con:

Death by Thrusters

Complete 1 thruster the first minute,

2 the second minute, 3 the third minute,

etc until you cannot complete the reps for that minute

WOD 5/9/12

A fun partner workout with Wall-Ball over the bar

Strength:Push Press 5-5-5-5-5

Met-Con:

Run 400m
12-9-6-3

Deadlift
Wall-Ball

Toes-to-Bar

Run 400m

WOD 5/8/12

Carrie and Sidney having fun with DB Burpees

Strength:
Squat 5-5-5-5-5

Met-Con:

21-15-9
Burpees
Pull-Ups

WOD 5/7/12

Brant and Amber letting out some agression on the tire.

Strength:

Power Snatch

Met-Con:

50 Double-Unders

12-9-6-3
Power Snatch
Box Jumps

Sledge Hammer/Sandbell Slams
50 Double-Unders

WOD 5/3/12

Shoot Throughs are a fun movement to do with the

parallettes.  You can see the movement in this video.

Strength:

Thrusters  3-3-3-3-3

Met-Con:

6 Rounds

100m Run

8 KB Swings

6 Shoot Throughs

WOD 5/2/12

Brant with the weighted Ring Dip.

Strength:

Ring Dips 3-3-3-3-3
Pull-Up Negatives

Met-Con:

AMRAP 7 Minutes

7 Ring Rows

7 Burpees

7 Knees-to-Elbow