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Today’s WOD:

Back Squat

10-8-6-4-2

Rest 2:00 between sets, building in weight on each.

AMRAP in 8 min

10 wall balls 20/14

20 double unders

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:40AM and 6:15PM

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Today’s WOD:

 

Spend 15 minutes on GOAT work

 

Every Minute on the Minute x 12:

2 Rounds of…

Minute 1 – 5 Power Snatches (95/65) + 10 TTB

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Clean and Jerks (95/65) + 10 TTB

Minute 4 – 15/12 Calorie Row

Minute 5 – 5 Thrusters (95/65) + 10 TTB

Minute 6 – 15/12 Calorie Row

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Weekly Fight

 

If you need to do or re-do Open 16.1 today see a coach. Don’t forget – all scores *MUST* be submitted by 8pm tonight!

Today’s WOD:

Teams of 2

AMRAP 20:

3 Calorie Bike/Row, 3 Hand-Release Pushups, 3 KB Snatches (53/35)

6 Calorie Bike/Row, 6 Hand-Release Pushups, 6 KB Snatches (53/35)

9 Calorie Bike/Row, 9 Hand-Release Pushups, 9 KB Snatches (53/35)

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same. The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

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Today’s WOD:

 

Teams of 5 perform the following for reps:

 

AMRAP 20

250 m Row

Tire sledgehammers

Alternating KB snatch 53/35

Turkish Get ups 53/35

Rest

(All teammates start at a station and rotate on the 250m row. Score total reps of three movements.)

 

Heads Up:

Open 16.1 judging at 9 AM

Boxing class meets at 9AM

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Today’s WOD:

EMOM x 21:

Min 1: 200m Run

Min 2: 20 Sit Ups

Min 3: 7 Power Snatches at 115/80 + 30 Double Unders

(Scale: 95/65)

 

Heads Up:

 

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Today’s Open Gym is cancelled

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Open Wods will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am. If you haven’t signed up yet for the open, make sure you do that before Sunday! For those of you who are hesitating to sign up because you’re unable to do most of the Wods RX, there is a scaled division. It’s a great way to see progress from one year to the next!

 

Today’s WOD 2016 Open 16.1:

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Chest-To-Bar Pull-ups

 

(55+ 65/45, Chin over bar pull ups)

 

Heads Up:

After the Open WOD at 5:30 we’ll be heading over to McKenzies for a few recovery drinks! All are welcome.

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

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Today’s WOD:

 

AMRAP 20 Min

7 Power Cleans 135/95 (Scale 95/65)

7 Bar facing burpees

200 Meter Run

 

Heads Up:

Babysitting is provided at 9:30AM

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Today’s WOD:

 

3-Position Snatch – Build to a Heavy

Position 1 – Pockets

Position 2 – Knees

Position 3 – Floor

 

On the Minute for 12 min:

Minute 1 – :20s Overhead Squat Hold (45/35)

Minute 2 – 15 Abmat Sit-Ups

Minute 3 – 7 Strict Pull-Ups

 

AMRAP 6 min:

2 Alternating 1-arm KB Snatches (1/side), 53/35

2 10-meter shuttle runs

4 Alternating 1-arm KB Snatches (2/side), 53/35

4 10-meter shuttle runs

6 Alternating 1-arm KB Snatches (3/side), 53/35

6 10-meter shuttle runs…

 

Continue as high as possible in within the six minute time cap.

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:40AM and 6:15PM

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

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Today’s WOD:

3 Rounds:

500m Row (Run 400 if Rower taken)

12 Burpees

21 Box Jumps 24/20

 

***16 Minute Cap***

 

– Then –

 

EMOM 10 Min:

Odd – 10 Toes To Bar

Even – 5 Clean and Jerks 115/65

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Today’s WOD:

 

AMRAP 15:

15 Deadlifts (225/155)

30 Wallballs (20/14)

60 Double-Unders

[Scale/55+ DL 185/135, WB 20/10 to 9′ target]

 

– Then –

 

Alternating “On The Minute” for (10) Minutes:

Odd Minutes – 4 Front Squats

Even Minutes – 8 Back Squats

Load the bar with 50% of your 1RM Front Squat

 

 

Heads up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm