WOD & Updates

170606 Tuesday

June 5, 2017
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in WOD
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Push Press
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

AMRAP 10 with a partner
30 dumbbell push press
30 chest to bar pull up
100 double unders


Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

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170605 Monday

June 4, 2017
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in WOD
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back squat
20 reps. one set
try to go heavier than last time

3 rounds for time with a partner
50 dumbbell squat cleans
20 burpees
2 x 200m farmer carry relay


Refinery

Before class
snatch balance no dip heavy single

After class
Hip Extensions – 25 reps

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170602 Friday

June 1, 2017
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in WOD
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deadlift
10 minutes to find a 3RM

3 rounds for time
3 pause deadlifts (5 sec at top)
6 burpees over the bar
9 toes to bar


Refinery

Before class
muscle snatch heavy single

After class
Hip Extensions – 25 reps

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170531 Wednesday

May 30, 2017
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in WOD
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front squat
10 minutes to find a 3RM
then do 3 sets of 3 at 90% of today’s 3RM

as many unbroken rounds of the following complex in 10 minutes

using one barbell loaded at 155/115
3 hang power clean
3 shoulder to overhead
3 front squat


Refinery

Before class
muscle clean heavy single

After class
GHD sit ups – 30-50 reps

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170530 Tuesday

May 29, 2017
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in WOD
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With a partner
2000m row
100 Russian Swings 24/16kg
4x 200m medball carry relay
200 double unders


Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

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170529 Monday

May 27, 2017
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in WOD
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Memorial Day Schedule – 9am only

Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Can be completed individually or in teams of 2 or 3

If you have body armor and want to wear it, do it!

60 minute time cap

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170526 Friday

May 25, 2017
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in WOD
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Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you’re bringing! Bring a dish and a friend or two!


Thruster
3-2-1-1-1-1-1

AMRAP 8
10 overhead reverse step lunge (95/65)
20 abmat sit ups


Refinery

Before Class
Muscle Snatch – Heavy Single

After Class
Jefferson Curl – 5 x 5

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