Crowe and Dr. Tony doing work!

Metcon – “Partner WOD – Teams of 2″

400m Run
50 Deadlifts (225/135)
100 Pushups (50W)
50 Toes to Bar
400m Run

Sunday 5/20 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Clean and Jerk

Make up any WOD missed during the week or suggested WOD:

AMRAP 12 Minutes:

15 SDHP’s (75/55)
12 Wallballs (20/14)
9 Box Jumps (24/20)

Kelly P. snatching some big weight!

Strength:  Push Press 1-1-1-1-1

Metcon:

500m row then rest until top of next minute…

1 minute max rep power cleans (135/95)

followed by:

AMRAP 6 Minutes:

3 Muscle ups (2:1 dips if no muscle up/3:1 pushups if no dips)
5 Front Squats (135/95)

Followed By:  Max Handstand Hold

Saturday 5/19 WOD:

Metcon – “Partner WOD – Teams of 2″

400m Run
50 Deadlifts (225/135)
100 Pushups (50W)
50 Toes to Bar
400m Run

Get your back squat on people!

Strength:  Back Squat 1 Rep Max

Metcon – Every Minute on the minute for 10 minutes:

5 Power Snatches (95/65)
10 KB Swings (53/35)
Max Lateral Hops in remainder of minute (Over Barbell)

*Score is total lateral hops in 10 minutes

Friday 5/18 WOD:

Strength:  Push Press 1-1-1-1-1

Metcon:

500m row then rest until top of next minute…

1 minute max rep power cleans (135/95)

followed by:

AMRAP 6 Minutes:

3 Muscle ups (2:1 dips if no muscle up/3:1 pushups if no dips)
5 Front Squats (135/95)

Followed By:  Max Handstand Hold

Ramos hitting some good looking swings!

Metcon – AMRAP 20 Minutes:

100m Farmers Carry (53/35 or 45/25)
10 CTB Pullups
400m Run

Thursday 5/17 WOD:

Strength:  Back Squat 1 Rep Max

Metcon – Every Minute on the minute for 10 minutes:

5 Power Snatches (95/65)
10 KB Swings (53/35)
Max Lateral Hops in remainder of minute (Over Barbell)

*Score is total lateral hops in 10 minutes

Rich looking good in the bottom position of the handstand pushup!

Strength:  Power Clean Team Circle – Each athlete using 80% of their 1 rep max, groups of 5 complete 1 rep at a time until each member has performed 10 reps…

Metcon - AMRAP 10 Minutes:

5 Push Press (135/95)
10 Box Jumps (24/20)
25 Double Unders

Followed By:  2 minutes of L-Sit Hold – accumulate as many seconds as possible in the L-Sit…

Wednesday 5/16 WOD:

Metcon – AMRAP 20 Minutes:

100m Farmers Carry (53/35 or 45/25)
10 CTB Pullups
400m Run

Megan looking great and working hard as ever!

Strength:  Weighted Pullups 2-2-2-2-2

Metcon – Ten Rounds For Time:

5 Thrusters (115/75)
5 Burpees
100m Sprint

*Rest 1 minute between Rounds

Followed By: 6 Rounds of Tabata V-Ups

Tuesday 5/15 WOD:

Strength:  Power Clean Team Circle – Each athlete using 80% of their 1 rep max, groups of 5 complete 1 rep at a time until each member has performed 10 reps…

Metcon - AMRAP 10 Minutes:

5 Push Press (135/95)
10 Box Jumps (24/20)
25 Double Unders

Followed By:  2 minutes of L-Sit Hold – accumulate as many seconds as possible in the L-Sit…

Kevin, Jeff and Crowe getting it done...

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

Make up any WOD missed during the week or suggested WOD:

50′ High Bar Prowler Push (M – 45’s / F – 25’s)
50′ Sprint
15 Power Cleans (135/95)
15 Pushups

50′ Sprint
50′ Low Bar Prowler Push (M – 45’s / F – 25’s)
12 Power Cleans (135/95)
12 Pushups

50′ High Bar Prowler Push (M – 45’s / F – 25’s)
50′ Sprint
9 Power Cleans (135/95)
9 Pushups

50′ Sprint
50′ Low Bar Prowler Push (M -45’s / F – 25’s)

Monday 5/14 WOD:

Strength:  Weighted Pullups 2-2-2-2-2

Metcon – Ten Rounds For Time:

5 Thrusters (115/75)
5 Burpees
100m Sprint

*Rest 1 minute between Rounds

Followed By: 6 Rounds of Tabata V-Ups

Teresa getting some on the back squat!

Metcon – “Partner Chipper”

200m Run
10 Handstand Pushups
20 Knees to Elbows
30 Burpees
40 Pullups
50 Box Jumps (24/20)
60 Pushups
70 KB Swings (53/35)
80 Situps
90 Air Squats
100 Double Unders

*Split reps as needed between teammates to complete WOD as quickly as possible. Keep transitions quick and switch positions frequently before fatiguing.

Sunday 5/13 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

Make up any WOD missed during the week or suggested WOD:

PaleoChef: A Tomato Balsamic dressing/marinade. Sold exclusively at the Paleo corner store in the back of the gym!

Strength: 2 Touch and Go Deadlifts on the minute for 5 Minutes

Metcon – 3 Rounds For Time:

25 Wallballs (20/14)
15 Toes to Bar
15 DB Push Press (45/25)

Followed By: 3×10 Strict Ring Rows

Saturday 5/12 WOD:

Metcon – “Partner Chipper”

200m Run
10 Handstand Pushups
20 Knees to Elbows
30 Burpees
40 Pullups
50 Box Jumps (24/20)
60 Pushups
70 KB Swings (53/35)
80 Situps
90 Air Squats
100 Double Unders

*Split reps as needed between teammates to complete WOD as quickly as possible. Keep transitions quick and switch positions frequently before fatiguing.

Simply awesome 6:15 class...Tribe doing WORK!

Strength:  Snatch 1-1-1-1-1

Metcon – For Time:

2 Pistols/2 Burpees
50 Double Unders

4 Pistols/4 Burpees
40 Double Unders

6 Pistols/6 Burpees
30 Double Unders

8 Pistols/8 Burpees
20 Double Unders

10 Pistols/10 Burpees
10 Double Unders

Followed By:  Tabata Plank Hold

Friday 5/11 WOD:

Strength:  2 Touch and Go Deadlifts on the minute for 5 Minutes

Metcon – 3 Rounds For Time:

25 Wallballs (20/14)
15 Toes to Bar
15 DB Push Press (45/25)

Followed By:  3×10 Strict Ring Rows