Friday 6/1/18

Team WOD
"Liam's Life"
Teams of 2 - one person working, one person holding
Round 1 - Barbell deadlift hold (95/75)
25 Wallballs
15 TTB
Round 2 - OH barbell hold
25 box jumps
15 pull ups
Round 3 - bar hang
25 power cleans
15 HSPU
Round 4 - HS Hold
25 back squats
15 S2OH
Round 5 - barbell front rack
25 KBS (55/35)
15 burpees

Liam was 2 years old when he was killed by a drunk driver, 5/25/15 is Liam's birthday.  His parents started an organization Liamslife.org to fight against drunk driving to help keep others from the pain they feel.

Thursday 5/31/18

Strength
5x5 Front Squats @ 70-75%

WOD
20 min EMOM
Min 1- 2 Tire Flips
Min 2 -8/6 cal on the bike
Min 3- 2 stone to shoulders
Min 4- 100m Run
Min 5- 30 battle ropes

Wednesday 5/30/18

Strength
10 mins of DU work -
Max unbroken DU's

WOD
"KB for a Day"
Done with 2 KBS (45/25)
2 Rounds for Time
5 Thrusters (L/R)
20 Russian double bell swings
5 Renegade rows (L/R)
20 Russian double bells swings
5 SDLHP (L/R)
20 Russian double bell swings
5 Floor press (L/R)

Tuesday 5/29/18

Strength
15 mins of Clean practice
7x1 of 3 clean pulls + 2 hang cleans + 1 power clean (increasing weight)

WOD
"Clean up Crew"
12 min AMRAP
300m Row
20 Hollow Rocks
10 Hang cleans (95/65)

Monday 5/28/18

WOD
"Murph"
1 mile Run
100 pull ups
200 push ups
300 air squats
1 mile Run

Reminders: BBQ will begin after the final Heat. 
Hydration is key today (Sunday) and Monday especially with the weather turning warmer.  Your safety is our #1 priority. 

Saturday 5/26/18

Team WOD
"Toe Drag" - Teams of 3
25 min AMRAP
3000/2400m Row
50 TTB
50 bar facing burpees
50 Thrusters (95/65)
50 TTB
50 bar facing burpees
50 Thrusters (115/80)
50 TTB
50 bar facing burpees
50 Thrusters (135/95)

Friday 5/25/18

"Yogi Bear"
21-18-15-12-9
Deadlifts (225/155)
Box jumps (24/20)
50m bear crawl before each round

Thursday 5/24/18

WOD
"Odd Ball"
3 Rounds
100m Yoke Carry (185/135)
200m KB front rack carry (45/25)
400m Run

Stamina
Romwod

Wednesday 5/23/18

Strength
15 mins to find 1 rep max Strict Press

WOD
"50-50"
Teams of 3
AMRAP 7 mins
50 Push press (135/95)
50 Push press (155/105)
AMRAP Push press (185/135)
Rest 3 mins
AMRAP 7 mins
50 Back squat (155/105)
50 Back squat (185/135)
AMRAP Back squat (225/155)
Rest 3 mins
AMRAP 7 mins
50 Cleans (135/95)
50 Cleans (155/105)
AMRAP Cleans (185/135)

Tuesday 5/22/18

Strength
EMOM x 12 mins
Even: 100m Run
Odd: 10 toes to KB

WOD
"Tabata-Mata"
8 rounds of each @ 20 secs on/10 sec off
Sit ups
Good mornings (45/35)
Burpees
Pull ups

Monday 5/21/18

Strength
2 Rounds
AMRAP 20 sec Power Snatch (95/65)
Rest 40 secs
AMRAP 30 sec Power Snatch (115/85)
Rest 30 secs
AMRAP 40 sec Power Snatch (135/95)
Rest 90 secs

WOD
"Nancy grab your Oar"
5 Rounds for Time
400m Row
15 OHS (95/65)

Saturday 5/19/18

TEAM WOD
Armed Forces Day
"Trevor"
In teams of 4
300 pull ups
400 push ups
500 sit ups
600 air squats

Friday 5/18/18

WOD
"Roney"
4 Rounds for Time
200m Run
11 Thrusters (135/95)
200m Run
11 Push Press (135/95)
200 Run
11 Bench Press (135/95)

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

Thursday 5/17/18

Strength
EMOM x 12 mins
Even: 10 pistols
Odd: 5 barbell roll outs

WOD
"Back to Front"

100m sled push

10 Strict TTB ( v-up, straight leg raises)

20 Russian leans

30 abmat sit ups

Announcements: Ladies Night, Friday night at 7:30 p.m.  Ladies, grab a friend or two and let's workout and have fun!  Guys - reminder there will be no 7:30 p.m. class on Friday night.

Wednesday 5/16/18

Strength
15 mins of GOAT work

WOD
"Up Rising"
3 Rounds
4 min AMRAP
30 alt. DB Snatch (50/35)
15 HSPU
5 Bar MU's
Rest 3 mins

Tuesday 5/15/18

Strength
16 min EMOM @ 60-75%
Min 1 - 3 power cleans
Min 2 - 2 hang squat cleans
Min 3 - 1 squat clean
Min 4 - rest

WOD
"Spin Doctor"
16 min AMRAP
30 DU's (60 singles)
15 wallballs (20/14)
30 DU's
15 KBS (55/35)

Monday 5/14/18

Strength
20 mins to find a 5 rep max Deadlift

WOD
"Belt Buckle"
1000m Row
30 deadlifts (225/155)
50 lateral bar hop burpees

Friday 5/11/18

Announcements: Don't miss out on our Fundraiser Event this Saturday!
Register for your Kettlebells4 Kids heat at:
https://www.eventbrite.com/e/kettlebells4-kids-fundraiser-wod-tickets-45491281648?aff=efbevent

HERO WOD
"Peter Bielfield Ladder 42"
4 rounds for time
15 OHS (95/65)
400m Run
15 HSPU
400m Run

Served the NYFD for 19 years and 3 months before being killed during the rescue efforts of the September 11th attacks on the WTC.

Thursday 5/10/18

Strength
EMOM x 10 mins
Even: 100m Farmer carry
Odd: 10 TTB

WOD
"Building Giants"
3 sets
16 alt. leg front rack lunges with barbell (105/75)
18 Russian KBS (AHAP)
20 weighted sit ups (medicine ball or plate)

Announcements:
Register for your Kettlebells4 Kids heat at:
https://www.eventbrite.com/e/kettlebells4-kids-fundraiser-wod-tickets-45491281648?aff=efbevent

Wednesday 5/9/18

Strength
12 mins to build to a heavy Clean and Jerk (single)

WOD
"Grace"
30 Clean and Jerks (135/95)

Stamina
Romwod

Tuesday 5/8/18

Strength
5 Rounds
200m Run
30 sec Rest
(2 min Rest)
5 rounds
200m Run
30 sec Rest

Stamina
50 Good mornings w/empty bar
100 Russian twists

Monday 5/7/18

Strength
Back Squat
10 @ 65%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

WOD
"Put up or Shut up"
10-8-6-4-2- for time
Back Squats (185/135)
Ring MU's
DB push jerks (50/35)
Bar muscle ups

Saturday 5/5/18

TEAM WOD
"Cinco de Mayo"
20 min AMRAP
5 box jumps
5 HSPU
5 power cleans (105/75)
5 thrusters

Alternate rounds with partner

Friday 5/4/18

WOD
"Scooter"
With a partner 35 min running clock
30 min AMRAP alternating rounds
30 DU's (60 singles)
15 pull ups
15 push ups
100m Sprint
then in 5 min find a 1 rep max partner deadlift

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody.  Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Office and acting lieutenant at the time of his death.  Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends.  He is preceded in death by his mother, Alice.

Thursday 5/3/18

WOD
4 Rounds
20 Supermans
15 Hollow Rocks
10 SDLHP
5 Around the worlds with plate

Stamina
ROMWOD

Wednesday 5/2/18

Strength
10-8-6-4-2
Candle sticks with a wall walk between each round

WOD
"KB Day"
Round 1 - 1 hand KB swing (5 each side) + 5 Burpees
Round 2 - 1 hand KB swing + single leg deadlift (5 each side) + 5 Burpees
Round 3 - 1 hand KB swing + single leg deadlift + High pull (5 each side) + 5 Burpees
Round 4 - 1 hand KB swing + single leg deadlift + High pull + hang snatch (5 each side) + 5 Burpees
Round 5 - swings + DL + High Pull + Hang Snatch + Clean and press (5 each side) + 5 Burpees
Round 6 - swings + DL + High Pull + Hang Snatch + Clean and press + Thrusters (5 each side) + Burpees