Friday 160513

by carney on May 12, 2016

Anthony hops over the barbell during the 1700 group WOD.

Anthony hops over the barbell during the 1700 group WOD.

“Fight Gone Bad”
Three rounds for max reps:
1 min Wall ball, 20 lb
1 min Sumo-deadlift high pulls, 35 kg
1 min Box jump, 20 in
1 min Push presses, 35 kg
1 min Row (calories)
1 min Recovery

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Thursday 160512

by carney on May 11, 2016

Gary rows for calories during the 1700 group WOD.

Gary rows for calories during the 1700 group WOD.

For max load:
Overhead squats, 3-3-3-3-3 reps

_________________

Common Sense with Dan Carlin

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Wednesday 160511

by carney on May 11, 2016

Terra pulling deadlifts during the 0530 group WOD.

Terra pulling deadlifts during the 0530 group WOD.

Wearing a 20 pound weight vest, complete for time:
Run 400 m
40 pull-ups
Run 800 m
80 push-ups
Run 1200 m
120 walking lunges
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Tuesday 160510

by carney on May 9, 2016

Brett, Nick, and Robby work the stations during the 0530 group WOD.

Brett, Nick, and Robby work the stations during the 0530 group WOD.

For max load:
Deadlifts, 2-2-2 reps

Then, five rounds for time:
9 deadlifts, 115 kg
5 Turkish get-ups, 28 kg kettlebell

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Monday 160509

by carney on May 8, 2016

Andy puts weight overhead during the 0530 group WOD.

Andy puts weight overhead during the 0530 group WOD.

For max rounds in three minutes of:
3 cleans, 65 kg
3 jerks, 65 kg
3 L pull-ups

Recover 1 minute. Repeat for a total of 5 cycles. Your score is the max rounds completed for each of the 5 cycles.

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Friday 160506

by carney on May 5, 2016

Jerod gets his squat on during the 0530 group WOD.

Jerod gets his squat on during the 0530 group WOD.

Five rounds for time:
20 box step ups to a 20 inch box, holding two 20 lb dumbbells
5 strict muscle-ups

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Thursday 160505

by carney on May 4, 2016

Kate tops out her muscle-up carrying fifteen extra pounds.

Kate reps muscle-ups with an extra fifteen pounds during the 0530 group WOD.

For max load:
Dips, 2-2-2 reps

Then, complete as many rounds as possible in 20 minutes:
15 push-ups with a 20 kg plate on your back
400 meter carry, 20 kg plate
4 legless rope ascents, 15 ft

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Wednesday 160503

by carney on May 3, 2016

 

Steph locks out overhead during the 0530 group WOD.

Steph locks out overhead during the 0530 group WOD.

For time:
30 bear complexes, 60 kg

One bear complex is a power clean, to front squat, to push-press, to back squat, to push press.

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Tuesday 160502

by carney on May 2, 2016

Nick lunges during the 0530 group WOD.

Nick lunges during the 0530 group WOD.

Five rounds for time:
60 double-unders
20 single arm snatches, 65 lb dumbbell
10 strict toes-to-bar

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Monday 160502

by carney on May 2, 2016

Terra and Steph pulling deadlifts during the 0530 group WOD.

Terra and Steph pulling deadlifts during the 0530 group WOD.

For max load:
Sumo-deadlifts, 3-3-3-3-3 reps

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