06.19.2023 Juneteenth

 Strength
back squat
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
3 x 8 reps @ 60%
 
 
 
WOD
Time Cap 25:00
Juneteenth 
6 rounds for time
19 burpees
11 thrusters 95/65  75/55  45/35
63 single unders

buy out: 650m run
 
 
 
Significance of rep scheme
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)

This Friday we will tackle our first annual Juneteenth WOD. You might be thinking, “What is Juneteenth?”. Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation freed slaves) stating that all slaves were free. Juneteenth, also called Freedom Day, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrong and do its best to change course and make things right- even if that change is long overdue.

06.03.2023 Team of 3

WOD
"Trifecta"
Team of 3
15 rope climbs
400m run together
75 thrusters 95/65
800m run together
75 thrusters 95/65
400m run together
15 rope climbs

05.25.2023 Members of the Month

Strength
Wendler week 3, cycle 3
max out today instead of max reps
Bench Press
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
Members of the Month- Nate and Jess
"Meyer Mayheim"
5 rounds for time
8 thrusters 115/85  95/65  75/55
10 TTB or hanging knee raises
12 box jump overs 24/20"
run 200m

04.27.2023

Mobility
A.  robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/
1. front raises 15 reps 
2. diagonals x 10 reps each side- keep the lower hand at the hip
3. supinated pull aparts x 15 reps

 
 
Strength
Wendler week 3 cycle 2
Bench Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
 
 
WOD
#justabar
"99"
5 rounds for time
7 hang power cleans
6 strict press
5 thrusters
after completing 5 rounds finish off with 9 burpees to make 99 reps total

04.21.2023

Barbell Warm Up 1-2 rounds
3 reps each 
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
 
 
Strength
A.  3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B.  6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%

WOD
Frantastic
15-10-5 
thrusters 115/80  95/65  75/55
chest to bar pull ups or pull ups

Rest 2:00

15-10-5
thrusters 95/65  75/55 45/35
pull ups or ring rows

04.15.2023 Partner WOD

snatch warm up with empty barbell- 5 reps each
1. slow overhead squats
2. sots press to standing
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
 
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead  135/95  115/80  95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar 
10 thrusters

04.14.2023

Strength- based on your squat snatch max
A.  behind the neck jerks
4 sets of 2 reps @ 50-60%

B. snatch balance
4 sets of 2 reps @ 60-65%
 
C. overhead squats
4 sets of 3 reps @ 65-75%
 
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
 
suggested weight: 115/85, 95/65, 75/55