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Workout Of the Day
A.) 15 Minutes to establish a heavy Power Clean
*Does not need to be a 1RM, just focus on perfection of technique
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B.) For Time:
500 meter row
3 Rounds of:
15 Burpees
10 T2B
Then:
500 meter row to finish
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Charlie
(What will you be doing when you're 82 years old?)
The Whiteboard
Workout Of the Day
A.) Back Squat
8 @ 65%, 8 @ 70%, 5 @ 80%, 5 @ 85%
*Percentage is based off of last week’s 3RM
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B.) 5 rounds for time:
20 Travelling Lunges
15 KB Swings
6 HSPU (sub 10 reps DB press)
*20 minute time limit
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J-P
What an awesome crew! - last night's 6:30 gang
The Whiteboard
Workout Of the Day
A.) 15 minutes to work on a 1RM Split Jerk (from the rack)
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B.) AMRAP in 15 minutes:
7 Strict Pull Ups
14 Box Jumps
21 Sit Ups (can be GHD)
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Yesterday's Benchmark Crew
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THERE WILL BE A FRIDAY NIGHT WOD THIS WEEK AT 5PM!
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"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."
-K. Patricia Cross
Today we honor the fallen for thier ultimate sacrifice for our Freedom!
"Hero" WODs only in the bucket.
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Memorial Day History: The Story Behind The Holiday - Huffington Post
...but be sure to join us tomorrow for a special Memorial Day Benchmark at 9am!
Only the "Hero" WODs will be in the bucket.
This is the only WOD on the schedule tomorrow.
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Yesterday's WOD results
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Do you always try to game your WODs? Read this little quip below:
"...now, if competition is your thing and gameday is looming, obviously you do what you need to do inside the rules of competition to maximize your showing. I'm not suggesting that anyone who is gaming or strategizing a workout is not putting forth a good effort, but don't let this mindset invade every aspect of your training. There is a reason that high level athletes of all stripe do not care about winning at every single practice or training camp. They are too busy trying to get better.
The stopwatch is a useful tool, but it is also blind to the quality of the individual effort."
- Adrian "faster-isn't-always-better" Bozman
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"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali
Also:
NO KIDS CLASS TODAY & NO 11AM INTRO CLASS
CLOSED TOMORROW
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Workout Of the Day
A.) Tabata Pull Ups
20 seconds on/ 10 seconds rest for 8 rounds
*Score is total reps
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B.) “Penalty Box”
Teams of 3; AMRAP in 20 minutes:
Max Wall Ball
Rest
50 meter Overhead plate carry (45/25)
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*One person will always be resting while the other 2 teammates are performing the other movements
**Teammates rotate when the plate is returned to the box (you’ll see)
***Score is total wall ball reps for the team + meters per team
****Person in the box resting will keep clipboard to tally
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George S.
Breandan
The Whiteboard
Workout Of the Day
A.) 5 minutes Double Under Practice
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B.) 3 Rounds for time:
30 Front Squats (115/75)
15 GHD Sit Ups
8 Burpees
+
50 Double Unders or 200 singles to finish
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Brice
Jacquie
The Whiteboard
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Jack R. - age 10
Workout Of the Day
A.) Build quickly (within 12 minutes; the timer will be running) to establish a 1RM Hang Snatch (squat is preferred)
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B.) 4 rounds for time:
3 Hang Power Snatches @ 75 -80% of Part A
6 Box Jumps
Row 150 meters
6 Overhead Squats (same bar)
6 Box Jumps
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Patty T.
Joe B.
The Whiteboard
Friday: Normal Hours
Saturday: 9AM WOD ONLY; NO Kids Class & NO 11am Intro Class
Sunday: CLOSED
Monday: Memorial Day Benchmark at 9AM (Only "The Hero" WODs in the bucket); All other classes are cancelled
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Workout Of the Day
A.) Build quickly (within 15 minutes) to establish a 3RM Back Squat
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B.) "Heavy Chief"
5 Rounds for total reps:
AMRAP in 3 minutes:
3 Power Cleans (185/105)
6 Push Ups
9 Air Squats
1 minute rest between rounds
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There's something familiar about this pic...
Ah ha...yep, that's what it is!!
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The Whiteboard
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"Mom, I don't know if I want to get a keyboard or a pull up bar with my Communion money." - Lily Lauch
Workout Of the Day
A.) Dips
5 (sets) X 5 (reps) – heaviest possible load, resting 90 seconds between efforts
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B.) AMRAP in 15 minutes:
15 Toes-to-Bar
220 meter run
15 Push Jerk (115/75)
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Jacqueline
Whiteboard
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Some people measure their success by PR's on lifts, others by smashing their times on workouts...what about increased quad size? - Jenny LaBaw
