March 2017

WOD: A. Push Press & Split Jerk – E2MOM 7 Push Press – 2 Jerks 5 Push Press – 2 Jerks 3 Push Press – 1 Jerk 1 Push Press – 1 Jerk 16min Total = 2min Push Press then 2min Split Jerk B. “Mork and Mindy” by DB 3 RFT: 10 Ground to Overhead […]

WOD: A. Pause Back Squats: 4 – 4 – 3 – 3 E3MOM B. For Time: 200m Run OR 200m Row OR RX+ 0.5km Bike 2 Front Squats & 2 Back Squats 135/95 RX+ 165/115 (MRX 105/70) rest 1 minute 400m Run OR 400m Row OR RX+ 1km Bike 4 Front Squats & 4 Back Squats 135/95 RX+

WOD: A. Power Snatch & Hang Power Snatch E2MOM 3 Power Snatch — 3 Hang Power Snatch 2 Power Snatch — 2 Hang Power Snatch 1 Power Snatch — 1 Hang Power Snatch B. For Time: 25 American KBS 25 Toes To Bar 50 Double Unders 25 Power Snatch or KB Hang Snatch 25 Anchored Sit-Ups

WOD: “The Feast of Saint Patrick”by DB For Time: 800m Gaelic Get Away Run 17 Green Goblet Squats 24/16kg RX+ 32/24kg (MRX 20/12kg) 17 Irish KB Swings (1 Russian Swing + 1 American Swing = 1 rep) 1000m Isle of Man Row 17 GHD Shamrock Sit-ups (MRX ab-mat sit-ups) 17 St. Patrick Power Snatches 95/65 RX+

WOD: “HOPE” 3 rounds for max reps of: 1 minute burpees 1 minute power snatch 75/55 1 minute box jumps 24″/20″ 1 minute thrusters 75/55 1 minute chest to bar pull-ups rest 1 minute “Hope For Cures: A Lesson To Be Learned” with Greg Glassman –  REMINDER: We will be hosting The OPEN today at 1PM!Barbell Club is

OPEN WOD 17.4 13 minute AMRAP of: 55 Deadlifts 225/155 MRX 185/125 55 Wall Ball Shots 20/14 10’/9′ MRX 20/10 9′ 55 Calorie Row 55 HSPU MRX 55 Push Press 95/65 REMINDER: We will be hosting The OPEN today at 915AM and 515PM! Childcare WILL be available for the morning session. Our regular 915AM, 515PM and 615PM classes

WOD: A. Hang Power Clean to Power Clean Cluster: 2 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time of: 22 hang power clean 135/95 RX+ 155/105 (MRX 115/75) OR 22 double kettlebell hang cleans 24/16kg RX+ 32/24kg (MRX 20/12kg) 16 box jumps 24″/20″ (MRX step-ups 24″/20″) 10 toes to bar

WOD: “50/50 Chipper” by DB For Total Reps: 1 minute KBS, rest 1 minute 1 minute HSPU or HRPU, rest 1 minute 1 minute Front Squats, rest 1 minute 1 minute Push Press, rest 1 minute 1 minute SDHP, rest 1 minute 1 minute Double Unders, rest 1 minute 1 minute OH Barbell Lunges, rest 1

WOD: A. Squat Snatch and Ring Muscle-Ups: E2MOM 5 squat snatch — max unbroken ring muscle-ups 4 squat snatch — max unbroken ring muscle-ups 3 squat snatch — max unbroken ring muscle-ups 2 squat snatch — max unbroken ring muscle-ups 1 squat snatch — max unbroken ring muscle-ups B. 4 minute AMRAP of: 3 squat snatch

WOD: “The Chief” 3min AMRAP of: 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats —-Rest 1min —- Repeat for a total of 5 cycles Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs”