WOD

1000M Run
Thrusters-50(95#-M/65#-W)
Pull Ups-30

x2 Rounds For Time:
-------------------------------------------------------
This is a variation of a Maters Qualifier WOD.

Strongman Training

Alvino G. on the Log getting ready for his Strongman Comp in Austin, June 6th. Then on to Nationals in October!

WOD

Weightlifting Program Posted in the Red Room(Red Room Weightlifting Club!)
------------------------------------------------------------------------------------------------
Stone 2 Shoulder-4(T)-AHAP
1 Arm KB/DB Thruster-8L/8(70#-53#-M/44#-35#-W)
Weighted Pull Up-10-12

x6 Rounds:
------------------------------------------------------------------
Weighted Ring Push Up-Max Reps(45#-M/35#-W)
Renegade Rows-20(10L/10R-Alt)

x4 Sets
------------------------------------------------------------------
Buy in: 2000M Row(Sub-10min: 400M Run penalty if over 10min)
then;
Swings(R)-70#-M/53#-W
Goblet Squat-70#-M/53#-W
Lateral Burpee

21, 15, 9, 6, & 3 Reps of Each For Time:
------------------------------------------------------------------
-----------------------------------------------------------------

Open Gym Crew killing it!!

 

Flex Friday!

F

WOD

Pause Snatch-7 singles @75%-80%

10min to complete. (3sec Pause at the Knee)
------------------------------------------------------
Power Clean-25(125#-M/85#-W)
Double Under-50
Front Squat-25
Double Under-50
Jerk-25
Double Under-50
Back Squat-25
Double Under-50

For Time: 20min Time Cap:
-----------------------------------------------------

No Excuses No Missed Days: A CrossFit Story

 

WOD

Bench Press-5-8 Reps @75%-80%
2DB Bent Rows-Max Reps

x5 Rounds NFT:
-------------------------------------------
Decline Push Ups-Sub Max Reps(15minimum)
Barbell Curls-Max Reps(12 +)
Ab Crushers-20 Unbroken(25#-M/20#-W)
Hammer Strikes-15L/15R-Max Effort

x4 Rounds NFT:
-------------------------------------------

9am Crew in action!

WOD

3 Position Power Clean + 1 Power Jerk @70%-75% of PC 1RM

EMOM 10min: (Floor/Below Knee/Above Knee)
------------------------------------------------------------------------------
1 Arm DB/KB Snatch Left-1min Max Reps(70#-53#-M/44#-35#-W)
1 Arm DB/KB Snatch Right-1min Max Reps
Burpee- 1min Max Reps
1min Break

x4 Rounds: Score is total reps completed from all four rounds.
-----------------------------------------------------------------------------

PT and Be Healthy-

WOD (Normal Schedule All Day)

 

"Murph"

Normal Class Schedule Monday-Memorial Day

Normal Class Schedule Memorial Day (Monday). Hero WOD "Murph" is on the menu!!

Monday schedule: 5:30am, 9am, 5pm, 6pm, & 7pm

WOD

Clean & Push Jerk-1(185#-135#-M/125#-95#-W)

Every 30sec for 12min:
-------------------------------------------------------
5min Break
-------------------------------------------------------
Double Under-100
Clean & Jerk-5(185#-M/125#-W)
Double Under-75
Clean & Jerk-5
Double Under-50
Clean & Jerk-5

For Time: 16min Time Cap:
------------------------------------------------------

Strong Ladies!

Norma and Laura on the Rope!

Lori knocking out Weighted Chin Ups!!

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
DB/KB Power Snatch-10,8,6,4,2 Reps Each Arm
Weighted Chin Up-8-12reps
Sled Push-140ft(70/70)-AHAP

x5 Rounds NFT (*Round one do 10 Snatches each arm, Round two do 8 each... etc. )
-----------------------------------------------------------
Body Parts:

Rope Climb-5,4,3,2,1 Reps
Ring Dips-Max Reps

x5 Rounds (*Round one do 5 Rope Climbs, Round two do 4 Rope Climbs.... etc.)
-----------------------------------------------------------
Conditioning:

Row-600M AFAP
Wall Ball-50,40,30,20,10 Reps

x5 Rounds: AFAP (*Round one do 50 Wall Ball, Round two do 40 Wall Ball.. etc.)
----------------------------------------------------------

The Real Scam

WOD

Front Squat:
70%x5 Reps(2sets)
75%x5 Reps(2sets)
80%x5 Reps(1sets)
85%x5 Reps(1sets)
-----------------------------------------
Hang Power Clean-4(135#-115#-M/95#-85#-W)
Front Racked Lunges-8(4/4-Alt)
Swing(A)-12(70#-M/44#-W)

AMRAP-10min:
------------------------------------------

Front Squats and Car Deadlifts!

Heather F. hitting some Front Squats during Thursday Class

Alvino G. repping out Car Deadlifts, getting ready for Strongman Nationals!

WOD

Bench Press-Sub Max(60%-65%)
DB Renegade Rows-20(10L/10R-Alt)-AHAP

x5 Rounds NFT:
--------------------------------------------------------
Barbell Strict Military Press-Sub Max
Supine Ring Rows-Max Reps
Shuttle Sprints-5 @100ft(50/50)

x4 Rounds NFT:
--------------------------------------------------------

Basic Kettlebell Technique

WOD

Back Squat
75%x6 Reps(2sets)
80%x4 Reps(2sets)
85%x3 Reps(1set)
60%xMax Reps(1set)
----------------------------
3* Position Power Clean(155#-135#-M/105#-95#-W)
Front Squat-6
T2B-9

AMRAP-12min:
--------------------------------
*Floor, Below Knee, Above Knee)

What is your Mindset as you Approach the Bar?-Klokov

WOD

Skill Work: One Leg Squat: aka, Pistol
------------------------------------------
Thruster-6(135#-115#-M/95#-75#-W)/ Pull Up-8-Even Minute
Double Under-40-Odd Minute

EMOM-22min(Even/Odd)
-----------------------------------------

Monday Motivation From the Late Great, Warrior!

WOD

800M Run
Barbell Cluster-20(135#-115#-M/95#-75#-W)
C2B Pull Up-20
Burpee Box Jump-20
400M Run
Barbell Cluster-15
C2B Pull Up-15
Burpee Box Jump-15
200M Run
Barbell Cluster-5
C2B Pull Up-5
Burpee Box Jump-5

For Time: 35min Time Cap:
-----------------------------------

Movement Freedom-Ido Portal

WOD

Weightlifting Program Posted in the Red Room
----------------------------------------------------------
Deadlift-5-7 Reps @75%-80%
Decline Plate Plyo Push Ups-12
Weighted Chin Ups-10-12reps

x5 Rounds NFT:
----------------------------------------------------------
Body Parts:

2DB Shoulder Press-Sub Max
1 Arm DB Rows-12L/12R-AHAP

x4 Rounds
---------------------------------------------------------
Conditioning:

Row-600M AFAP
Med Ball Slam-30(25#-M/18#-W)
Swing(R)-30(88#-70#-M/70#-44#-W)

x4 Rounds AFAP
--------------------------------------------------------

Richard "Mack" Machowicz Speech to the Raiders

WOD

Front Squat:
80%x5 Reps(2sets)
85%x3 Reps(2sets)
90%x2 Reps(3sets)
--------------------------------------------
Hang Power Clean-4(135#-115#-M/95#-85#-W)
Thruster-4
Front or Back Racked Lunge-8(4L/4R-Alt)
Lateral Burpee-10
200m Run

AMRAP-14min:
--------------------------------------------

"Why the Dad Bod is Worse than Ebola"

WOD

Incline DB Bench Press-Sub Max (8-12reps)
Supine Ring Row-Max (15-30reps)

x5 Rounds NFT:
------------------------------------------------
2KB Alternating Military Press-5-10reps Each Arm
Barbell Curls-Max(10+ Reps)
Weighted or Strict Pull Ups-8-10reps

x4 Rounds NFT:
-------------------------------------------------

Nutrition Lecture

WOD

Back Squats:
70%x6 Reps (2sets)
75%x5 Reps (2sets)
80%x4 Reps (2sets)
-----------------------------------------
KB/DB Power Snatch-8L/8R(70#-53#-M44#-35#-W)
T2B-12
Pistols-16(8L/8R-Alt)

AMRAP14min:
------------------------------------------

Masters of Sports in Slow Motion

WOD

Snatch Grip Deadlift + Snatch (2+1) @75%-80%

EMOM-10min:
------------------------------------------------------------
Wall Ball-15
Power Snatch-15(95#-M/65#-W)
Burpee-15

AMRAP-12min:
------------------------------------------------------------

Six Pack Abs (Why You'll Never Have Them!!)

Phone is down...should be back up in a few hours. Email (gaitan.jesus@gmail.com) or facebook is the best way to get a hold of me till then.

-J.G.

WOD

1000M Run
OHS-50(95#-M/65#-W)
Butterfly Sit Ups-100
Double Unders-150
SDLHP-50(95#-M/65#-W)
Box Jump Overs-100(24"/20")

For Time: 35min Cap:
---------------------------------------
This is a variation of the 2015 Regionals Event 3. See video below. Scale up if possible.

2015 Regionals: Event 3

WOD

Open Gym: 4pm-8pm
----------------------------
Weightlifting Program posted in the Red Room:
----------------------------------------------------------
Stone to Shoulder-4 Touch and Go Reps

x4 Sets:
---------------------------------------------------------
Weighted Pull/Chin Up-8-10reps-AHAP
2KB Thrusters-12(70#-44#-M/44#-25#-W)
Renegade Rows-16 Total(AHAP)

x5 Rounds:
---------------------------------------------------------
Body Parts:
Bulgarian Split Squat-12L/12R(Light DBs)
Evil Wheel-15

x4 Rounds:
---------------------------------------------------------

Atlas Stone to Shoulder-Demo

WOD

Snatch+ OHS(1+2) @70%-75% of SN 1RM

EMOM-8min:
------------------------------------------------------
Power Clean-5(165#-M/115#-W)
Burpee to Plate-10
Swing(A)-15(79#-M/53#-W)

AMRAP-14min:
------------------------------------------------------

Pain is Temporary. Quitting Last Forever--12mile Ruck

WOD

Bench Press-2-5Reps 80%-85%

x8Sets:
---------------------------------------
Weighted Ring Push Up-Max Reps(45#-M/35#-W)
1 Arm DB Row-15L/15R-AHAP
Ab Crusher-20(unbroken-25#-M/20#-W)

x4 Rounds NFT:
---------------------------------------

Foam Rolling

WOD

Power Snatch

10min to Find a 1RM
-----------------------------
1000M Run
Double Under-100
HSPU-20
Thruster-30(115#-M/85#-W)
Front Racked Lunges-40(20/20)

For Time: 18min Time Cap:
----------------------------------------

How to Eat Like A UFC Fighter

WOD

Bear Complex-1 (185#-M/125#-W)

EMOM-30min:
-----------------------------------------

Mobility Playlist:

WOD

Weightlifting Program Posted in the Red Room
----------------------------------------------------------
DB Hang Power Snatch-10L/10R-AHAP
Weighted Ring Push Up-12-20reps(45#-M/35#-W-Plate)
Sled Dog Sprint-90ft/90ft

x5 Rounds:
----------------------------------------------------------
Body Parts

DB Alternating Hammer Curls-SM -To-DB Bent Rows-Max
Ab Crushers-15

x4 Sets:
-----------------------------------------------------------

Flexibility on the Barbell-Klokov