Monday 7/1

HERO WEEK

“Marco”

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135/95

Post time to comments.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Friday 6/28

Next week, July 2, marks 5 years since NorBeau first opened its doors.  Tomorrow night come at 530 and do a community workout with us and hang around for some social time afterwards.  Bring your favorite food, dessert, or drink and let’s celebrate being 5 years old!!

There will not be a 430 class tomorrow, only a 530 class!!

"The Opener"
For time: Run, 200 m 100 Mountain Climbers Run, 200 m 80 Air Squats Run, 200 m 60 Burpees Run, 200 m 40 Push-ups Run, 200 m 20 V-ups Run, 200 m

This is a partner workout where both partners run together and then split reps as they desire.

Thursday 6/27

Wod

Amrap 20

20 kettlebell swing 53/35

30 air squats

40 box jump 24/20

With 10 burpee at the 0:00, 5:00, 10:00, 15:00 min mark

Wednesday 6/26

“NorBeau Deck of Cards”

Hearts - Dumbbell hang clean and jerk

Diamonds - Row calorie

Clubs - Burpee over rower

Spades - Muscle up or Ring Row

Aces = 11 reps

Face Cards = 10

Everything else is face value

You will work with a partner, splitting reps as desired until all cards are complete!!

Tuesday 6/25

Strength / Skill

Emom x 10

3 sumo deadlift

Double under (pick reps)

Wod 

Amrap 15

400m run

20 sumo deadlift high pull 95/65

20 GHDSU

Monday 6/24

“Fran”

21-15-9

Thruster 95/65

Pull up

Friday 6/21

Wod

10 rounds

30 sec double under

20 sec rest

30 sec burpee

20 sec rest

Thursday 6/20

Wod

3 rounds for Quality

200m farmers carry

60 weighted Russian twists

100m back rack barbell carry

Wednesday 6/19

Partner WOD

In a 40 min window,

Partner Row 5,000m

Alternate every 250m

Then, in the remaining time complete as many rounds as possible.. alternating completed rounds of

5 strict hspu

10 ring row

15 T2B

Tuesday 6/18

Wod

Every 2 minute for 10 rounds

3 squat clean

Monday 6/17

Wod - 10 min time cap

For Time

50 double under

40 thruster 75/55

30 ghdsu or straight leg medball sit up

20 burpee pull up

10 hang squat clean 155/105

Strength

6 Supersets

5 back squat (climbing to heavy set of 5)

3 high box jump

Friday 6/14

Strength

1 Rep Max

Bench Press

Wod

Amrap 20 

400m run

7 muscle ups

Scale 3 ring rows and 3 dips per muscle up

Barmu are also an acceptable scale

Wod 6/13

Amrap 20

Split reps as desired with a partner

1000m row

100 box jump 24/20

1000m row

100 single dumbbell push press

Wednesday 6/12

Wod

For Time 

3 rounds

12 dumbbell burpee 

12 dumbbell box step up

Rest 5 min

3 rounds

50 walking lunges

50 Russian KBS

Tuesday 6/11

Strength

Power Clean & Jerk 

3 x 1

Wod

For Time

100 double under

Then 6 rounds

10 hang power clean 155/105

10 chest to bar pull up

Then 

100 double under

Monday 6/10

Strength

1 rep max back squat

Wod

3 RFT 

Run 400m

20 thruster 95/65

Friday 6/7

“Fight Gone Bad”

3 rounds, 1 min at each station

Wall ball 20/14

Box jump 20”

Push press 75/55

Row calories 

Rest 1 min

Rotate immediately to the next station, clock doesn’t stop or reset between stations

Thursday 6/6

Wod

Front Squat

Work to a heavy set of 3

Core cash out

Tabata

Hollow rock

Plank hold

Sit up

Wednesday 6/5

Partner WOD

8 RFT 

300/250m row

30’ handstand walk or 3 wall walks

Alternate rounds with a partner until each has completed 8 rounds.

Strength

Bench press 3 x 3

Tuesday 6/4

Wod

Amrap 15

10 Overhead Squats

15 T2B

50 double unders

Monday 6/2

Wod

3 RFT 

20 dumbbell snatch

15 push up

10 ring dip

Rest 5 min

Repeat