Friday 4/29

WOD 

3 RFT 

400m run

Max rep HSPU -- at least 10 reps

Max rep T2B -- at least 12 reps

For those unable to do HSPU, you'll do a max HS hold then max box HSPU

Thursday 4/28

WOD

Power Clean and Jerk

These are touch and go sets, the only place you are allowed to rest is overhead

3 X 8

Add weight

3 X 5

Add weight

3 X 3

Rest exactly 2 min between each set and exactly 2 min between rounds

Wednesday 4/27

WOD

7 rounds

Min 1: target burpees

Min 2: walking lunge 45/25

Min 3: rest

Interested in tracking your wods and measuring your progress? We have set up our box on Beyond the Whiteboard and you will now have the ability to enter your wod results in everyday! The cost for this service is $5 a month and will just be added to your monthly dues! Interested? Talk to a coach to see how it works and get set up!

Tuesday 4/26

"Helen"

3 RFT 

400m run

21 KBS 53/35

12 pull ups

Interested in tracking your wods and measuring your progress? We have set up our box on Beyond the Whiteboard and you will now have the ability to enter your wod results in everyday! The cost for this service is $5 a month and will just be added to your monthly dues! Interested? Talk to a coach to see how it works and get set up!

Monday 4/25

Strength

Find a heavy Back Squat

Amrap 12

20 wallballs 20/14

20 KB SDHP 53/35

20 abmat sit ups

Friday 4/22

"Fran"

21-15-9

Thruster 95/65

Pull ups

Thursday 4/21

"Bring a Friend Day"

Amrap 20 

Teams of 3-4 funnel style

300/250m row

10 burpees 

14 DB box step ups 45/30

All classes are free today!! Bring a Friend!

Wednesday 4/20

WOD 

Good day to work on your movement, this IS NOT a max day, go heavy as form allows!!

Power Cleans

1 PC every 15s for 20 reps (5 minutes)

rest 2 min

3 touch and go PC every 40s for 7 sets (4min 40s)

rest 2 min 

5 tng PC every minute for 5 sets (5 min)

Notes: 

Set 1 will be your heaviest set

Set 2 you will drop weight

Set 3 you will drop weight again

Tuesday 4/19

WOD 

Amrap 10

21-15-9

HSPU 

Pull ups

Then, in remaining time do

Amrap Burpee Pull Ups

Jump to a bar above max reach

NBCF competitors

C2B

Monday 4/18

WOD

5 RFT 

10 deadlift 135/95

25 double unders

10 back squats 135/95

Friday 4/15

WOD 

Amrap 12

200m run

12 pull ups

15 box jumps 24/20

NBCF competitors 

C2B

30/24

Thursday 4/14

WOD 

EMOM X 24

1: 10 Shoulder to Overhead 135/95

2: 12 KBS 53/35

3: Burpees

4: Rest

To RX this workout you must do prescribed weight and reps, scale as needed

Your score will be the total number of burpees you completed in all 6 rounds

Wednesday 4/13

4 rounds each for time

500m row

100m farmers carry 53/35

30 air squats

Tuesday 4/12

"Isabelle"

For Time

30 snatches 135/95

Monday 4/11

Strength

Find a heavy Front Squat

Wod

7 rounds for max reps

40 sec on 20 sec off

Wallballs 20/14

SDHP 95/65

Friday 4/8

"Lynne"

5 rounds for max reps

Bodyweight bench press 

Max pull ups

1. Bench press weight must be something you can do at least 5 times

2. You have 10 sec to get on pull up bar

Thursday 4/7

"Bring a Friend Day"

Amrap 20

200m shuttle run

20 KBS 53/35

10 burpee box jumps

You can use a partner if you would like, split reps even

Bring a Friend, all classes are free!!

Wednesday 4/6

Amrap 7

25 jumping lunges

10 sit ups

25 jumping squat

10 sit ups

Tuesday 4/5

Amrap 12

3 ring muscle ups

10 clean & jerk 135/95

30 double unders

Sub for ring muscle ups

1. Bar MU

2. 6 pull up, 6 ring dip or HRPU

3. If you are not efficient at the rings but can do 1, try but don't sit and stare at the rings. Example, you fail your first go do three at the bar then try again next round or if you get 1 but not a second, go do your last two on the bar.

4. Same thing goes for Bar mu, 1 rep equals two pull ups and two dips

Monday 4/4

"Nancy"

5 RFT 

400m run

15 OHS 95/65