Author Archive

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Tuesday 06.30.15

HEALTH A. 4 or 5 Sets of: 3 DB Snatch (each side, non-alternating) Max L-sit B. 5 Rounds of: (15 min cap) 10 Slam Ball 10 Push Up Parking Lot lap FITNESS A. 10 Snatches/Power Snatches *2 Minutes Rest 10 Snatches/Power Snatches *2 Minutes Rest 10 Snatches/Power Snatches B. “Nancy” 4 Rounds of: (15 Minute […]

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Monday 06.29.15

HEALTH A. 15 Minutes of: Front Squat x 3 B. 1 Set of: 70% of Part A  Max Reps C. 4 Min AMRAP x 3 or 4 3 Pull Ups 5 Burpee Box Jumps 10 KB Swing *2 Minutes Rest B/W Sets FITNESS A. 20 Minutes: Work up to a 2 Rep Back Squat & […]

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Saturday 06.27.15

Coach Jon Cherry’s Going away WOD!!! (coffee and breakfast fare post WOD)

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Friday 06.26.15

HEALTH A. 5 Sets of: 3 to 5 Push Presses (2 Second Hold OH) Roll Upper Back/Hip Flexors B. 3 Sets of: 6 Each of Bent-over Y-W-T’s 20 to 30 Seconds Boat Hold, Hollow Hold or Rock C. Tabata Mash Up: Airdyne Slam Ball Push Ups D. Fitness C If interested on own FITNESS A. […]

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Thursday 06.25.15

HEALTH A. Skill: Clean and Jerk L-sit B. Conditioning 4 to 6 Sets of: Row 300M 10 Burpee K2E *Rest 1 Minute FITNESS A. Clean or Power Clean & Push or Split Jerk: (Both reps MUST be completed under 30 seconds) 3 Sets × 2 Reps at 80% 2 Sets × 2 Reps at 85% […]

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Wednesday 06.24.15

HEALTH A. “Cindy with the Runs” 20 Minute AMRAP*: 5 Pull Up 10 Push Up 15 Squats (KB swings for those who squatted Tuesday) *Run parking lot every @ 5,10,15,20 min. marks B. 3 Sets of: Roll Upper Trap 6 Reps each of Y-W-T 8 Pavlov Presses each Side FITNESS A. Partner WOD: Teams of […]

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Tuesday 06.23.15

HEALTH A. For 20 Min: 4 to 6 Reverse Lunges each Leg 4 to 6 Ring Rows * Roll Upper Traps and Upper Back B. 3 Sets of: 15 Goblet Squats (Unbroken +AFAP) 30 to 60 Sec DU Practice *Rest 30 to 60 sec C. 12 Min AMRAP: 10 Cal Row 10 Burpees 5 Strict […]

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Monday 06.22.15

HEALTH A. 5 Sets of: 3 Sumo DL @ 3101 3 Single Leg Box or Vertical Jump (each side) B. 3 Sets of: 4 SL RDL each Leg @ 2120 Max L-Sit Hold C. 10 Minute AMRAP: 10 DB Thrusters (unbroken) 20 Bar Jumps, DU’s, or Alternating Toe Touches 2 Deep Breaths FITNESS A. 7 […]

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Friday 06.19.15

HEALTH A. 15 Minutes of: 3 to 5 reps Snatch Practice B. 4 Sets of: 4 to 6 Reverse Lunges per Leg 4 to 6 Chin Ups C. Death by 10 Meters FITNESS A. E2MOM for 20 Minutes: 2 Power Snatches + 1 Snatch B. 3 Sets of: 8 Back Squats *60 Seconds Rest B/W […]

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