WOD 5/31/13

6am class working on Clean & Jerks

Strength:
Weighted Dips

3-3-3-3-3-3-3

Rest :90 between sets

Met-Con:
AMRAP 7 Minutes
1 Deadlift, 1 Hang Power Clean, 1 Push Jerk (155/100#)

2 Deadlift, 2 Hang Power Cleans, 2 Push Jerks

3 Deadlift, 2 Hang Power Cleans, 3 Push Jerks

etc...

Continue adding 1 rep of each movement until

time runs out

Rest 5 Minutes

Run 3x400m

Rest 1:1

WOD 5/30/13

Hooray for Thrusters!

Strength:

Bench Press 7x2

Met-Con:
"Jackie"
Row 1000m
50 Thrusters @45#

30 Pull-Ups

 Compare to 2/8/23

WOD 5/29/13

Patrick and Ray working through some Clean & Jerks

Strength:
5x2 Hang Cleans + 1 Push Jerk

Met-Con:

3 Rounds

25 KB Swings (53/35#)

25 Burpee Box Jumps

10 Front Squats (115/75#)

WOD 5/28/13

Strength:
7x2 Hi-Hang Snatch

Met-Con:

3 Rounds

50 Double-Unders
20 Push Press (95/65#)
15 Toes-to-Bar

Rest 1:00

WOD 5/24/13

Everyone love them some Handstand Push-Ups

Strength:
Bench Press 7x3

Met-Con:

4 Rounds
Row 500m

12 Deadlifts (225/155#)

8 Handstand Push-Ups

Rest 2:00

WOD 5/23/13

Get up on those boxes!

Strength:
5x3 1 1/4 Front Squats 

Met-Con:

AMRAP 12 Minutes

30 Squats

20 KB Swings (53/35#)

10 Box Jumps

WOD 5/22/13

Cleans & Dips

Strength:
Weighted Pull-Ups 5x3

Weighted Dips 5x3

Met-Con:
3 Rounds

Run 400m

21 Wall-Balls

7 Clean & Jerks (155/100#)

WOD 5/21/13

Going overhead with the 11am group

Strength:
EMOTM 10 Minutes

2 Power Cleans + 1 Push Jerk @75%

Met-Con:

3 Rounds

50 Double-Unders

25 Sit-Ups

12 Push Press (115/75#)

WOD 5/20/13

Muscle-Ups and Pull-Ups...

Strength:|
Squat 5x4 @80%

Met-Con:
Row 500m

30  Burpee Muscle-Ups

or 

50 Burpee Pull-Ups

WOD 5/17/13

Strength:
3x10 Deadlift @70%

Met-Con:

50 Wall-Ball

50 Pull-Ups

50 Pistols

50 Dumbell Snatches 

WOD 5/16/13

Strength:
3x10 Bench Press @70%

Met-Con:
100 Double-Unders

20 HSPU
20 Toes-to-Bar

20 Shoulder to Overhead (155/100#)

20 Front Squats

Rest 2:00

then

2x Run 400m 1:1 Rest

WOD 5/15/13

Emily S. hitting a PR Clean & Jerk

Strength:

7x1 3 Position Clean + 1 Jerk

Met-Con:
14 Deadlift (115/75#)

14 Thrusters (115/75#)

25 Push-Ups

10 Deadlift

10 Thrusters

25 Push-Ups

6 Deadlift

6 Thrusters

25 Push-Ups

WOD 5/14/13

Snatches and Muscle-Ups during "Amanda".

Strength:
EMOTM 7 Minutes
2 Power Snatch

Met-Con:
EMOTM 5 Minutes 

4 Muscle-Ups (or 8 Pull-Ups)

Rest 2:00

then

3 Rounds

Run 400m

25 KB Swings (70/53#)

WOD 5/13/13

Jeremy has made big improvements the past couple

of months with his mobility and squat positioning

Strength:
5x2 Tempo Squat @80%

Met-Con:

AMRAP 10 Minutes

6 Handstand Push-Ups

30 Weighted Walking Lunges

60 Double-Unders

WOD 5/10/13

Blake pushing through the Power Cleans during WOD 3

of the Eastbound Throwdown last weekend.

Strength:

Push Press 5x3 @80%

Met-Con:
"Power Elisabeth"

21-15-9

Power Cleans

Ring Dips

WOD 5/9/13

Celina working through this WOD at the Eastbound Throwdown.

She finished with 146 reps and Blake got through 205 reps.

Strength:
7x3 Bench Press (heavier than last week)

Met-Con:
With a 10 Minute Clock Complete

75 KB Swings (35/26#)

Then AMRAP

15 Front Squats (95/65#)

15 Pull-Ups

WOD 5/8/13

Yay, Burpees!

Strength:

7x3 Deadlift (heavier than last week)

Met-Con:
6 Rounds

Row 20 Calories

15 Burpees

Rest 2 min

WOD 5/7/13

Running 200's last week

Strength:
EMOTM  5 Minutes
1 Power Snatch + 2 Snatch Grip Push Press

then

EMOTM 5 Minutes
2 Power Cleans + 1 Push Jerk

Met-Con:
3 Rounds

Run 400m

10 Thrusters (135/95#)

WOD 5/6/13

Part of the 6:30 crew lined up for some HSPU

Strength:
5x5 Tempo Squat @75%

Met-Con:
30 Push Press

30 Over the Box Jumps

30 Pull-Ups

30 Handstand Push-Ups

WOD 5/3/13

Strength:
1RM Clean & Jerk

Met-Con:
"Amanda"

9-7-5

Snatch (full squat)

Muscle-Ups

WOD 5/2/13

Kristen, Jeremy, and Melissa showing their love for Rowing.

Strength:
7x3 Bench Press

Met-Con:

AMRAP 10 Minutes

10 Pull-Ups

15 Hang Power Snatches

20 Push-Ups

Rest 5:00, then

4x 250m Row