Monthly Archives: July 2015

Thursday WOD

Warm-up: 1 Mile Run as a class or with a partner

Metcon: 5 Rounds For Time th

25 Wall Balls  20#/14#

25 Abmat Sit-up w plate 25#/15#

Wednesday WOD

Afternoon WOD: 5 Rounds For Time

400m Run, 10 Abmat Sit-ups, 10 Snatch 95#/65#, 10 Back Squats 95#/65#

WOD Programing today provided by our own Ms. Kaplan!!

Olympic Lifting Day

Burgener PVC Warm-up

-High Hang Squat Snatch  (empty bar)

1-1-1-1-1-1-1-1 (3 OH Squats after each rep)

-Clean & Jerk 60% of 1RM


-Back Rack Position, Snatch Drop Pause

2-2-2-2-2-2-2 (start with an empty bar, increase weight each round)

-Squat Snatch (@ 60% 1 RM)


Tuesday WOD

Note: As I am sure most of you realized there was a mistake in yesterdays Warm-up.  The gentleman ; ) who does our programing updated the website very late at night and mixed up another WOD with the warm-up…OOOOPS!  If you want to see the correct warm-up it has been edited on yesterdays WOD post. 

Its Benchmark time!!!

Metcon for time: “Elizabeth”


Squat Cleans (135/95)

Ring Dips

-Rest 10min

Metcon: “Diane”


Dead Lift  225#/155#

Hand-stand Push-ups

Monday WOD

800m Run-Walk as a class


Row to 2,000 meters as fast as you can, rotate ever 200 meters

Static Stretch between rounds of the rower.

In teams of 2 complete as many rounds as possible in 20 minutes of: 30 Synchronized air squats 20 Synchronized push ups 15 Synchronized pull ups 10 Synchronized hand stand push ups

-Note: ALL reps must be synchronized so if your partner rests you rest, if not n-sync they reps don’t count!-

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