SRIRACHA // 5|26|17

memorial day

strength | skill

3 rounds of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

wod | SRIRACHA

21-15-9 reps for time of:
burpee box jumps 20″
single-arm overhead squats #50 / #35                         

* Must switch arms every 3 reps

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MONKEY BUSINESS // 5|25|17

memorial day

strength | skill

Deadlift: in 10 mins, warm up to a heavy triple

 

wod | MONKEY BUSINESS

For time: 50-ft. handstand walk

10 ttb

10 deadlifts #255 / #175

50-ft. handstand walk

12 ttb

12 deadlifts

50-ft. handstand walk

14 ttb

14 deadlifts

50-ft. handstand walk

16 ttb

16 deadlifts

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MANIFESTO // 5|23|17

IMG_0318

strength | skill

Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.

 

wod | MANIFESTO

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans #115 / #75
150 single-unders
15 bar muscle-ups
15 squat cleans #115 / #75
150 single-unders
10 bar muscle-ups
20 squat cleans #115 / #75
150 single-unders

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EQUALLIBRUIM // 5|22|17

memorial day

strength | skill

take 10 minutes to complete shoulder mobility for wall walks & warm up to your power clean weight for the wod.

 

wod | EQUALLIBRIUM 

Against a 4 minute clock, with 4 minutes rest between each set, complete 5 sets of….

400m run

5 wall walks

AMRAP power cleans #185 / #135

  • score is number of power cleans from your LOWEST set.
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KINGS // 5|19|17

MUFASA

strength | skill

1. Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

2. Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

 

wod | KINGS

In teams of two, complete four rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches #50 / #35

400 Meter Run

Partition the reps however you see fit, and stay with your partner on the run.

 

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RYLANN JAE // 5|18|17

ryalnn JAE.JPG

CONGRATS to Jami & Lyndsay on their perfect baby girl, Rylann Jae, who was born Monday. She is is healthy & we are glad she is here!!

strength | skill

3 sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds

Hollow Rock Hold x 30 seconds
Rest 45 seconds

Farmer’s Walk x 100 Meters
Rest 45 seconds

Prone Plank Hold x 45 seconds
Rest 45 seconds

wod | RYLANN JAE

50-40-30-20-10:

wall-ball shots #20 / #14

box jumps 24″ / 20″

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CRUSHED // 5|16|17

CRUSHED.jpg

strength | skill

Jingle Jangles:

4 sets, rest as needed of:

sprint 24’x6 (touching your hand past the wood each time)

*record your slowest on the whiteboard

 

wod | CRUSHED

AMRAP 10 minutes of:

1 Deadlift #75 / #55

1 Hang Power Clean #75 / #55

1 Front Squat #75 / #55

1 Push Press #75 / #55

  • You must perform 5 burpees any time the weight settles on the ground

 

Posted in WOD