Archive for the ‘WOD’ Category
EVERYONE please bring a roll of tape with you for Monday. At each class we will go over a few ways to tape your hands. You will need it. Believe us.
5rds for time
50ft dumbbell bear crawl
Get ready for Murph! We are having TWO classes. One at 10am and one at 4:45pm. So you have no excuse to miss it! Adult beverages will follow and believe me you will want it! A few things to prepare yourself
1. Bring your own damn tape. Don’t ask an instructor for any. That shit gets expensive. Or if you have grips or gloves. Murph will kill your hands so bring something.
2. Drink LOTS of water. It is getting muggy in the gym and this is a long one.
3. Bring a towel. The bar is going to get very slippery with all your sweat. BUT the more chalk you use, the more likely you are going to rip your hands. You need to wipe the sweat off your bar before you chalk up, or the chalk will do nothing.
4. Don’t leave till everyone is finished. This is a team sport and this is a miserable wod. Your encouragement could be what gets someone through it. So stay and cheer and push.
5. HAVE FUN!
5 rds for time
Stretch it out!
5 rds for time
15 DB Thrusters
5×2 hang snatch (as heavy as possible – 60 sec rest in between)
5×3 front squats (80% 1RM)
3 3 3
3 rds for time
10 Chest to Bar
15 Shoulders to Overhead
20 Lunges (same bar in front squat)
If you don’t have a rope by next week, or one is being delivered, you will get to have MORE fun in the WOD than the rest of us
L-sit holds with parallets x 4
4 rds for time
100m waiter walk
20 box jumps
25 ab mat
Next Monday, the 27th, there will only be ONE class at 4:45pm in honor of Memorial Day. Get ready to work.
Also, no more massages till school starts back up. Lots of people lost interest. So Cass will no longer be with us till we get some more interest.
12 Min AMRAP
6 Squat Cleans
Don’t forget that on Memorial Day, the 27th, there will only be ONE class at 4:45pm. We will be doing a very special WOD.
5 rds for time
15 KB (45/35)
p.s. don’t wear anything nice to the gym today
I know some of you are going to check out the Reebok CrossFit Regionals in Canton Mass. this weekend! They start today! I’m sure there will be updates and coverage on the games site. I am headed out there to watch Saturday and Sunday. Tickets are 15 bucks and you can either purchase them online or at the venue. Come watch some amazing athletes push past their limits. Hope to see you there!
OHS 5 reps 3 rounds 75-85% 1rm, hold 2 seconds at the bottom
Everyone give Coach Tunde a shout out! She will be leaving us till the school year start back up. She got herself a sweet internship in DC! Today is her last day coaching so give her some love. There will still be Tunde Time on Thursdays at 6pm.
Good luck Tunde! Can’t wait to have you back!
5 Hang Power Snatches (95/75)
10 Ring Pullups (if they can’t do this then pullups on the bar)
*Rest 1:00 after each round
7X1 2-Position Clean + 1 Jerk
(position 1 from the floor, position 2 from the hang)
60 sec rest