WOD – 6.17.17

Coach Mari

Workout of the Day
For time:
40 Burpees
30 Burpee Box Jumps (24”/20”)
20 Burpee Pull-ups
10 Burpee Muscle-ups

WOD – 6.16.17

LeeAnne

Workout of the Day
Complete as many reps as possible in 9 minutes of the following sequence:
3 Overhead Squats (115#/75#)
3 Toes-to-Bar
6 Overhead Squats (115#/75#)
6 Toes-to-Bar
9 Overhead Squats (115#/75#)
9 Toes-to-Bar
12 Overhead Squats (115#/75#)
12 Toes-to-Bar
15/15, 18/18, 21/21, etc.

WOD – 6.15.17

Adam

Workout of the Day
For time:
Run 5K

WOD – 6.14.17

Happy Birthday Coach Jules!!!

Workout of the Day
In teams of 3:
Take 15 minutes to find your 1 rep max Bench Press.

Rest 5 minutes

Complete as many reps as possible in 15 minutes of:
Run 1200m
Max Rep Thrusters (135#/95#)

*1200m run must be performed as a team. One athlete works at a time on the bar.

Rockland Barbell Club
Pause Front Squats – 6×2
*Sets are progressive with a 3 sec pause at the bottom.

then

In 6 sets find a heavy of the following complex:
1 Hang Power Clean
1 Strict Press
1 Power Clean
1 Push Press
1 Squat Clean
1 Push Jerk

WOD – 6.13.17

Greg

Workout of the Day
Every minute on the minute for 16 minutes complete the following:
Min 1-3: 3 Hang Power Snatches
Min 4-6: 2 Hang Squat Snatches
Min 7-9: 1 Squat Snatch
Min 10-16: Find Your 1RM Squat Snatch

WOD – 6.12.17

Bryan

Workout of the Day
Three rounds for time of:
Run 400m
30 Alternating Dumbbell Snatches (45#/25#)
15 Chest-to-bar Pull-ups

WOD – 6.11.17

Saturday Morning Suicides

Workout of the Day
Every minute on the minute for 10 minutes complete the following:
Min 1:
1 Hang Power Clean (95#/65#)
Max Sit-ups

Min 2:
2 Hang Power Cleans (95#/65#)
Max Sit-ups

Min 3:
3 Hang Power Cleans (95#/65#)
Max Sit-ups

Continue this rep scheme for 10 minutes adding another hang power clean each minute. Score is the total number of sit-ups completed.

WOD – 6.10.17

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Workout of the Day
“Coe”
Ten rounds for time of:
10 Thrusters (95#/65#)
10 Ring Push-ups

WOD – 6.9.17

Kristine

Workout of the Day
Ten rounds, each for time of:
Row 250m
*Rest 1 minute between rounds.

WOD – 6.8.17

Dale

Workout of the Day
Deadlift
10-9-8-7-6-5-4-3-2-1