Check out Nick’s story and see how you can make a difference in the life of someone with leukemia by joining the national bone marrow registry. It’s a quick and painless process (no needles or blood involved). We will be hosting a donor registry drive this Saturday, April 23rd from 8 til noon with a fun workout every 30 minutes starting at 08:30 (see WOD below).
Everyone is welcome for the workout regardless of whether you plan to join the registry. It’s FREE! Come show some support for Nick!
Monday, April 18th
Strength/Skill:
Warm Up Power Cleans
– Post WOD, Good Mornings 3×6 (lightweight)
Metcon:
AMRAP in 15 Minutes of:
Power Ceans (225/155)
Wall Walks
1/1 reps round 1, 2/2 reps round 2, 3/3 reps round 3, and so on…
Tuesday, April 19th
Happy Birthday to Irene! We will be celebrating Irene’s birthday with the below as her birthday WOD. Irene will be working out during the 5 PM class! Be sure to wish her a happy birthday when you see her!
Strength/Skill:
Front Squat 4×5 @ 80%
Metcon:
3 Rounds For Time of:
1 Minute Max Reps at the Following Stations:
Back Rack Reverse Step Lunges (115/75)
Doubleunders
Box Jump Overs (24/20)
Rest 1 Minute Between Rounds
Wednesday, April 20th
Strength/Skill:
EMOM for 10 Minutes of:
1 Power Clean + 2 Split Jerk
Metcon:
“Gun smoke”
10-1 Reps of Shoulder to Overhead (115/75)
1-10 Reps of Bar Facing Burpees
* Example: Round 1 – 10 STOH, 1 BFB, Round 2 – 9 STOH, 2 BFB…
Thursday, April 21st
Strength/Skill:
3×6 Windmills
1 x 10 Left/Right Turkish Get Ups (20 total)
Metcon:
“Championship Helen”
5 Rounds for TIme of:
400 Meter Run
21 American Kettlebell Swings (53/35)
12 Pull Ups
Friday, April 22nd
Strength/Skill:
Deadlift – 1 Rep Max
Metcon:
2 Partners Complete 4 Rounds Each of the Following:
2 Rope climbs
10 2xkb Fs 53/35
sled push 50m 3/2
(1 partner completes a round while 1 partner rests)
*25 Burpee Penalty if you don’t finish in 18 minutes (each partner must complete 25 burpees)
Saturday, April 23rd
As mentioned above, we are having an awareness workout and bone marrow drive from 8 to noon. We will be doing the following WOD every 30 minutes beginning at 8:30 AM.
Teams of 5 Will Complete the Following:
3 Rounds of the Following, 1 Minute of Work at Each Station (FGB Style)
Wall Balls (20/14)
50 Meter Sled Push (3/2 45 lb plates)
Burpees
Cleans (135/95)
Alternating Dumbbell Snatches (45/25)
Rest
-Score is your total reps of all 5 team members for all 3 Rounds.
Sunday, April 24th
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym