WOD 6/9/15

15 Minutes to work up to a heavy Hang Snatch double Then….. 15 Strict HSPU 10 Snatch (full depth) 135/93 10 Strict HSPU 10 Snatch 5 Strict HSPU 10 Snatch Steph V and Nate at Battle in the Boro 3  

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WOD 6/8/15

15 Minutes to a 10 RM Front Squat (try to go heavier than last week) Then, 2×10 backdown reps at 90% Then…. EOMOM(Every other minute on the minute) for 12 Minutes Odd: 10 Knees to Elbows Even: 15 Alternating Single Hand Russian KB Swings Β 70/53  

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WOD 6/7/15

9-11 am- Open Gym 10 am -Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Mile Run 250 Double Unders 2k Row *Any Order*   Congrats to team Spicy Brown Mustard on taking 1st place at the Battle in the Boro, against some stiff competition!

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WOD 6/6/15

Deadlift 3-3-3 Then: 4 Rounds of: 6 Muscle Ups 12 Deadlifts 225/145 30 Lunges Post Loads and Times to Zen and Comments:

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WOD 5/5/15

EMOM 7 Minutes: Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” For Time: 42 Hang Power Cleans, 135/83 42 Shoulder 2 OH, 135/83 200m Firemans Carry 30 Hang Power Cleans, 155/103 30 Shoulder 2 OH, 155/103 200m Firemans Carry 18 Hang Power Cleans, 185/123 18 Shoulder 2 OH, 185/123 200m

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WOD 6/4/13

Back Squat: 3-3-3 (80%) Then: 7 Rounds of: 14 Pullups 14 Med Ball cleans 200 Meter Run *18 Min Cap Post Loads and Times to Comments and Zen:

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WOD 6/3/15

TEST: 1RM Bench Press Then… AMRAP 14 Minutes 90 Double Unders 30 KB Swings, 53/35 15Β  Toes 2 Bar Rob Lavoie 1 year and 6 months ago

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WOD 6/2/15

EMOM 10 2 Power Snatches 1 Snatch Then…. EMOM 10 Minutes 10 Wall Balls 20/14 10′ 3 Ring Muscle Ups (sub=5 Ring Dips) *Scale with fewer reps per minute* Heather M doing some box jumps  

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WOD 6/1/15

15 min to find 10RM Front Squat Then.. 2 x 10 @ 90% (Allow 20min) 10 min AMRAP 12 Burpee Box Jumps, 24/20 3 rope climbs  

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WOD 5/31/15

9 am-11 am Open Gym 10 am- Olympic Lifting Class with Coach Ryan 11 am- Endurance 100 Double Unders 400m Run 50 Pushups 400m Run 25 Ring rows with feet on box 10 Front Squats 165/103 800m Run 10 Front Squats 25 Ring Rows 400m Run 50 Pushups 400m Run 100 Double Unders   Happy

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WOD 5/30/15

10 Meters of Fun 5 Rounds 1 Minute at each station with 1 Minute rest after each full round 10m Prowler Push 100/75 10m Farmer Carry 70/53 10m Shuttle Runs 10m OH Walking Lunges 45/25 1 Minute Rest Gaga and Tina doing partner deadlifts way back in the day!  

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WOD 5/29/15

15 minutes to work to a heavy snatch Then… “Wacky Wiser Partner Friday” Partner Death By…. OHS, 95/63 C2B Pullups *Complete 1 OHS and C2B Pullup the first minute, 2 the second minute, 3 the third minute and so on. When you cannot complete the correct reps scheme for that minutes, start back at the

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888-338-9366
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