DL, Prowler

Deadlift 5RM (add 5#)

Prowler Shuttle
6 cycles each.
15m High handle push (#40/20)
15m Low handle push
25m Shuttle

Fastest and Slowest to board

CleansLJ

Press 3x5 (add 2.5/5#)

On the Minute for 15 minutes
2 Cleans @ 85% of 1RM
20 Lateral Jumps

Box jump/sit ups/burpees

Backsquat 3x5

1-10 box jumps (24/18)
20-2 weighted sit ups (20/14)
10-1 burpees

For time.

Team Row

Team 5k Row
Switch on 250m intervals.

Press, KBs, PP, DU

Press 3x5 @ 90% of 5RM

21-15-9
Push Press (115/75#)
21-15-9
Kettlebell Swing (24/16#)
42-30-18
Double Unders

Post time to board.

White Board 17/09-21/09

Nancy

Strength:
Strict press 5RM
Max reps at 80% of 5 RM

WOD:
"Nancy"
5 RFT
*400m run
*15 over head squats (95/65)

**post time to white board

chest 2 bar & burpees

Strength:
Back Squat 3x5

WOD:
10 RFT
*5 chest to bar pull ups
*10 burpees

***post time to white board

Power Cleans, Run, Front Squat

21 power cleans (115/75)
200m run
18 front squats (115/75)
200m run
15 power cleans (115/75)
200m run
12 front squats (115/75)
200m run
9 power cleans (115/75)
200m run
6 front squats (115/75)
200m run
3 power cleans (115/75)

deadlifts, push ups, box jumps

Strength:
Deadlift 5RM (add 5 lbs)

WOD:
15 min AMRAP
*9 deadlifts (185/125)
*12 push-ups
*15 box jumps (24/20)

***post rounds to board

Run & Toes 2 Bar

Strength:
Back Squat 3x5

WOD:
4 individually timed rounds
*400m run
*15 toes to bar
*1 min rest

***post fastest/slowest to the board

due to rain row subbed for run

White Board 10/09-14/09

Jackie

Strength:
Cleans 5x3 add 5 lbs

WOD:
"Jackie"
*1000m row
*50 Thrusters (45/30)
*30 Pull ups

***post time to white board

Walking Lunges & Sledge Hammer Swings

Strength:
Back Squat 3x5

WOD
15 min on the minute
•4 walking lunges(45/25)
•8 sledge hammer swings

Matt's Birthday!!

Strength:
3RM box jump

WOD:
12 min AMRAP
•10 plyo pushups (45/25)
•10 ring rows

500m runs

Strength:
Deadlift 1x5 (add 5lbs)

WOD:
500m run x 5
2 min rest between each one

*post fastest and slowest to the white board

White Board 03/09-07/00

Barbell Burpees & Push Press

Strength:
Backsquat 3x5 (add 5lbs)

WOD:
9-15-21-15-9
•lateral barbell burpees
•push press (75/55)
200m run after each round

*post time to white board

Barbara

Strength:
Cleans 5x3 @ 60% of 1RM

WOD:
"Barbara"
5 RFT
•20 pull ups
•30 push ups
•40 sit ups
•50 squats

*3 minute rest between rounds*

*post time to white board

Burpees & Kettle Bell Swings

Strength:
Back squat 3x5

WOD:
Death by Burpees and Kettle Bells

*your score is the last minute you were able to complete.

Wall Balls, Run, Double Unders

WOD:
4 RFT
•30 wall balls(20/14)
•200m run
•30 double Unders
•200m run

Poetry

WEIGHTLIFTRESS
by Shel Silverstein

Nancy Bates can lift those weights
As well as any feller.
If you don't think it's ladylike,
Then you go up and tell her!

Sprint, sprint, sprint

Strength:
Deaflift 1x5 add 5lbs

WOD:
40m sprints x 10

*fastest & slowest to the white board

Because it was raining this morning WOD switched to

Tabata

• toes 2 bar
• renegade rows
• flutter kicks

August PR Board

Rowing & Thrusters

Strength:
Back Squat 3x5 @ 90% of 5RM (see Aug. 13)

WOD:
5 RFT
•500m row
•7 thrusters (95/65)

*post time to white board