Monday April 22, 2019 by Dawn Marie | April 22, 2019 | WOD | 0 comments

Strength:

Wendler Week 3

Strict Presses

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x 3 reps

95% of BASE WEIGHT + reps

(We want to shoot for more than the goal of 1 Rep)  

 

Back Squats

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x 3 reps

95% of BASE WEIGHT + reps

(We want to shoot for more than the goal of 1 Rep)  



WOD:

2 Rounds:

50m Dumbbell Walking Lunges

50 Burpees

* RX (50/35 Dumbbells) or (24kg/16kg Kettlbells)

* 50m = 150ft or 3 Lengths of the gym

 

Saturday April 20, 2019 by Dawn Marie | April 20, 2019 | WOD | 0 comments

Another Cabrera in the mix at 508!! Carly & Moses brought this beautiful little nugget(6lb 4oz) into the world today!! Welcome to the 508 family Camryn!!

 

WOD:

Teams of 3, for time:

800m Plate Carry

6 Rope Climbs, 20 Squat Cleans

800m Plate Carry

9 Rope Climbs, 35 Squat Cleans

800m Plate Carry

12 Rope Climbs, 50 Squat Cleans

 

Friday April 19, 2019 by Dawn Marie | April 19, 2019 | WOD | 0 comments

Let’s give a big 508 welcome to our newest Foundations graduates! Gabriel, Becky & Serena are ready to crush it!

COMP / SPORT

Strength:

Front Squats or OHS

Wendler Week 2:

70% of BASE WEIGHT x 3 reps

80% of BASE WEIGHT x 3 reps

90% of BASE WEIGHT x 3+ reps

(We want to shoot for more than the goal of 3 Reps)

 

WOD:

2 Rounds for time of:

400m Run

15 Push Presses

20 Push Ups or 12 Toes 2 Bar

*Rest 5 minutes & repeat.

FITNESS

Strength:

Front Squats or OHS

5 Sets of 3

 

WOD:

2 Rounds for time of:

400m Run or 500m Row

15 Push Presses

20 Push Ups or 12 Toes 2 Rig

*Rest 5 minutes & repeat.

Thursday April 18, 2019 by Dawn Marie | April 18, 2019 | WOD | 0 comments

Endurance WOD:

- Every Round is a Sprint

- Scored by Shortest Round and Longest Round

- Shoot for each Round 3 minutes or under

 

Every 5 minutes

Complete 1 Round

For 3 Rounds

50 Air Squats

400m Run

 

3 Min Rest

 

Every 5 minutes

Complete 1 Round

For 3 Rounds

500m /450m Row

50 Double Unders or 100 Singles

 

Then 1 round at the next 5 minute

100 Sit Ups for time

 

Wednesday April 17, 2019 by Dawn Marie | April 17, 2019 | WOD | 0 comments

Strict Press

Wendler Week 2:

70% of BASE WEIGHT x 3 reps

80% of BASE WEIGHT x 3 reps

90% of BASE WEIGHT x 3+ reps

(We want to shoot for more than the goal of 3 Reps)

Then

Push Presses

4 Sets of 6 Repetitions

Set #1 - 76%

Set #2 - 78%

Set #3 - 80%

Set #4 - 83%

 

Strength 2:

Deadlifts

Wendler Week 2:

70% of BASE WEIGHT x 3 reps

80% of BASE WEIGHT x 3 reps

90% of BASE WEIGHT x 3+ reps

(We want to shoot for more than the goal of 3 Reps)

 

Strength 3:

5 Rounds of:

Max Effort Strict Pull Ups

10 or Max Effort Heavy Wall Balls

 

Tuesday April 16, 2019 by Dawn Marie | April 16, 2019 | WOD | 0 comments

Congrats to Lauren for another Boston Marathon in the books!

 

Skill / Strength:

Snatches

 

Partner WOD:

AMRAP 20 minutes of:

15 Kettlebell Swings (Heavy KB)

15 Burpees

 

Monday April 15, 2019 by Dawn Marie | April 15, 2019 | WOD | 0 comments

COMPETITORS

Back Squats

Wendler Week 2:

70% of BASE WEIGHT x 3 reps

80% of BASE WEIGHT x 3 reps

90% of BASE WEIGHT x Max Effort

- We want to shoot for more than the goal of 3 Reps @ 90%



WOD:

AMRAP 15:

15 Strict Handstand Push Ups

15 Deadlifts

15 Front Squats

30 Lateral Hops over Bar


Bar Weight: “Grace” Weight (135/95)

SPORT

Back Squats

Wendler Week 2:

70% of BASE WEIGHT x 3 reps

80% of BASE WEIGHT x 3 reps

90% of BASE WEIGHT x Max Effort

- We want to shoot for more than the goal of 3 Reps @ 90%



WOD:

AMRAP 15:

15 Strict Handstand Push Ups or Strict DB Presses

15 Deadlifts

15 Front Squats

30 Lateral Hops over Bar


Bar Weight: “Grace” Weight (135/95) or 60 - 65% of Clean 1 RM 

RMFITNESS

Back Squats

5 Working Sets of 3 Reps


WOD:

AMRAP 15:

15 Strict DB Presses

15 Deadlifts

15 Front Squats

30 Lateral Step over Bar


Bar Weight:  60 - 65% of 1RM of Clean 1 RM

 

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