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6/1/16 – "Belle Isle"

Group Warm up 

Group Mobility 

Strength 

5×22 Push press + 2 Push jerk ( Build to a max for the day) Rest 2:00 between sets.

 

WOD ( Workout of the day)

“Belle Isle”

Four three minute amrap, with a 1 minute transition between each.

1. 3:00 amrap: 20/15 Handstand pushups then with the remaining time complete as many power cleans as possible with 135/95lb.

1:00 “Rest” ( Use this time to note reps and change weights)

2. 3:00 amrap: 20/15 Handstand push ups then with the remaining time complete as many power cleans as possible with 155/105lb.

1:00 “Rest”

3. 3:00 amrap: 20/15 Handstand push ups then with the remaining time complete as many power cleans as possible with 175/115lb. 

1:00 “Rest”

4. 3:00 amrap: 20/15 Handstand push ups then with the remaining time complete as many power cleans as possible with 185/125lb. 

*Reps and weight can be scaled based on a individual basis. 

 

 

5/31/16

Group warm up 

Group Mobility – 20 minutes of soft tissue release. 

WOD ( workout of the day)

6×3/6 @ 85% of 1rm front squat- 3 minutes rest between sets.

5/28/16 – "The Explorer"

Group warm up 

Group Stretching

WOD (Workout of the day)

The Explorer”

5 Rounds for total working time

250m row 

10 Clusters (95/65lb)

10 Burpee box jump overs (24/20″)

 

5/27/16 – "The Safari"

Group warm up 

Group mobility 

Strength – 3×4 @ 60% of 1rm front squat.

4×8 Dumbbell Rows – Rest 2:00 between sets.

WOD (workout of the day)

“The Safari”

12:00  AMRAP 

Run 400m

10 Backsquats (from the floor) 185/125lb

*All WOD’s can be scaled on a individual basis. 

5/26/16 – "White Water Rafting"

Group warm up 

Group Mobility 

WOD

“White Water Rafting”

3 Rounds for time:

1,000m Row 

30 Burpees 

20 Pull ups 

*Workout can be scaled on a individual basis.

5/25/16 – "Deep Sea Diving"

Group warm up

Group Mobility 

Strength – 5×4/8 @ 75% of 1rm front squat: Rest 2/3:00 between sets.

WOD (workout of the day)

Deep Sea Diving”

Every 5 minutes for 25 minutes: 

1. 20 Calories Assault bike + 50 Wall Balls.

2. 20 Cal + 50 Double unders/100 singles.

3. 20 Cal + 40 Deadlifts (115/75lb)

4. 20 Cal + 30 Hang power cleans (115/75)

5. 20 Cal + 10 Thrusters (115/75)

Rx+ 135/95lbs

All WOD’s can be scaled on a individual basis.

 

5/17/16 – "Sunflower"

Strength

5 x 2 Power clean + Jerk – Reset after each rep, rest 3:00 between sets.

WOD

“Sunflower”

3 rounds for time:

30 Wall ball shots (20/14lb)

10 Power cleans (135/95lb)

5/16/16 – “Peony”

5/16/16 -
Strength

5×4/8 @ 75% of 1rm front squat – Rest 2-3:00 between sets.

WOD

“Peony”

5 rounds for total repetitions of:

1:00 Max effort burpee box jump overs (24/20″)

1:00 Max effort jump squats (45/35lb)

1:00 Max effort strict pull ups

1:00 Rest

5/14/16 – “Daniel”

5/14/16 -
10:00am Class – Hero WOD

“Daniel”

For Time:

50 Pull ups

400 meter run

21 Thrusters (95/65lb)

800 meter run

21 Thrusters (95/65lb)

400 meter run

50 Pull ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair winds, Daniel.

* Workout can and will be scaled for some athletes.

5/13/16 – “Dragon Tree”

5/13/16 -
Strength

3×4 @ 60% of Front squat 1rm – rest 2:00 – 3:00 between sets.

WOD

“Dragon Tree”

10 minute AMRAP

50 double unders

15 Handstand push ups