Sunday 160605

Class Announcement: No class June 12th and 19th.

Strength:
Bench Press 3-3-3-3

MetCon: Event Day*
Event 1
Max Log Press in 60 seconds – Clean and press every rep (190/200/220 // 110/125/145)

Event 2
Max reps alternating tire flips in 90 seconds (flip tire one direction, run to the other side and flip it back)

Event 3
Max time DB holds AHAP (as heavy as possible; suggested 100s/70s)

Event 4
50’ forward sled pull for time (1 min. time cap) (231/251/296 // 171/231)
   50 is redline to redline.

*Scale as needed.

Sunday 160529

Class Announcement: Only the 8-9:30 a.m. class today. No class June 12th and 19th.

Bring a deck of cards with you if you have them today!!!

Strength:
Bring Sally Up (95/135)*  https://twitter.com/richfroning/status/377855742809997312

*Scale as needed .  

MetCon:
“Deck of Cards WOD”  
Clubs = Deadlift
Diamonds = 50′ Traditional Yoke Carry
Hearts = Wall Ball Sit-up
Spades = Push Press
Joker = 200m Run
Face cards = 10 reps, 100′ with Yoke

Post loads and times to comments.

Sunday 160522

Class Announcement: Only the 8-9:30 a.m. class Memorial Day Weekend (May 29th). No class June 12th and 19th.

Bring a deck of cards with you to class next week if you can.

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 3 RM Log Clean and Press
c.) Establish a 3 RM Axle Clean and Press

MetCon*:
10 RFT
50’ Yoke at 2-2.5x body weight
10 Walking Barbell Lunges at body weight

*Scale as needed

Sunday 160515

Strength*:
400m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3

MetCon:
“Christine Gone Wild”
3RFT:
Row 500m
12 Tire Flips
21 Box Jumps (24/20)

Buy-in:  At any point during the WOD, perform a 150′ sled pull.  150′ is from the end of the building to the start of the white arrow on the ground in the bank drive-through and back.

Sunday 160508

Strength:
a.) Bench Press 5-5-5-5

b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Keg Clean and Press

Skill Work:
Atlas Stones

MetCon:
“The Chief”
Max rounds in 3 minutes of:
3 Stones to Shoulder (93/73)
6 Push-ups from Stone
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.