mtd

MTD today @ 9:30 am

Strength

Front Squat

5 x 5 (@ 70, 75, 80, 85, 85%)

WOD

For Time:

Run the Dirt Mile

150 Kettle Bell Swings (70/44)

*Each Break In REPS Athlete must perform 4 Over The Kettle Bell Burpees

**Score is total time

***25 min time cap


Announcements:

  • End-of-Challenge BBQ –TOMORROW– Saturday May 7th from 5pm-7pm. Winners will be announced. Bring something to grill & share. 

 

june

Strength

50 GHD + 50 Back Ext

*Scale: abmat sit-ups + supermans

**Partition work as needed

 

WOD

For Time:

200 Meter Run

21 Thrusters (95/65), 21 Pull Ups

400 Meter Run

15 Thrusters, 15 Pull Ups

600 Meter Run

9 Thrusters, 9 Pull Ups

800 Meter Run


Announcements:

  • End-of-Challenge BBQ – Saturday May 7th from 5pm-7pm. Winners will be announced. Bring something to grill & share. 

 

pink

Strength

6 min EMOM

1 squat clean + 1 front squat + 1 split jerk

(@ 85% jerk 1RM)

 

WOD

21 Minute AMRAP

5 Ground to Overhead (145/105)

10 Toes 2 Bar

15 Wall Balls


Announcements:

  • End-of-Challenge BBQ – Saturday May 7th from 5pm-7pm. Winners will be announced. Bring something to grill & share. 

 

row

WOD

5 Rounds For Time:

200 M Row

8 Over The Rower Burpees

200 M Row

8 Deadlift 225/155

200 M Row

8 Wallballs

*30 min time cap


Announcements:

  • End-of-Challenge BBQ – Saturday May 7th from 5pm-7pm. Winners will be announced. Bring something to grill & share. 

 

dustin

Strength

 

DB Seated Strict Press + DB Bench Press

5 rounds: 7 strict press + 7 bench press

 

WOD

For Time:

60 D.U.s (Scale: 180 SU)
50 Push Ups
40 wall-balls (20/14)
30 Squat Cleans (115/75)
20 muscle-ups (Scale: 20 burpee C2B pull-ups)


Announcements:

  • End-of-Challenge BBQ – Saturday May 7th from 5pm-7pm. Winners will be announced. Bring something to grill & share. 

 

cfm

Open Gym

10 – Noon

Come work on strength, skills, mobility, or make-up a WOD that you missed during the week. We hope to see you there!

 

abby

Today’s Schedule:

8am: Open Gym

9am: Team WOD

6pm: Saturday Night Lights


Team WOD @ 9am

25 min partner AMRAP:
50 wall balls (20/14)
50 push press (45/35)
50 box step ups with barbell on back (45/35)
50 partner WB sit ups
200 m run
*Split work evenly; one partner works while the other rests except for  200m run

 

Saturday Night Lights @ 6pm

4 4-minute rounds of:
15 wall ball shots (20/14)
30 medicine ball cleans (20/14)
Row for max calories

*Rest 3 minutes between rounds. 

*Score is total calories rowed from each round

 

ty

MTD today at 9:30am

Strength / Skill

Annie

50-40-30-20-10

D/U

Sit-ups

*Record score to whiteboard

WOD

1-10 pull ups
10-1 burpee box jump overs (24/20)


Announcements:

  • 2nd Body Scans are tomorrow! Single scans are also available for $40. Reserve your appt time HERE

  • End-of-Challenge BBQ – Saturday May 7th from 5pm-7pm. Winners will be announced. Bring something to grill & share.