Wednesday 8-31-16

Muscle-up transition practice

10 Rounds:
Row 25/22 Calories
Rest 1:1

All Levels: Written

Tuesday 8-30-16

Double Under and Rope Climb Practice
10 min EMOTM:
Even: 50 Double Unders
Odd: 1-3 Rope Climbs or Progressions

5 Rounds for time:
10 DB Snatches (70/50)
Shuttle Sprint (Slate Wall-Woodline-Slate Wall)

L3: 50/30
L2: 40/25
L1: Varied

Monday 8-29-16

5×3 Pause Squat (all sets below 75%)

“Light, Pistol Chief”
5 Rounds, Max Rounds in 3 Minutes:
3 Power Cleans (95/65)
6 Push-ups
9 Pistols
Rest 1 minute between rounds

L3: Written
L2: 75/55, Barbell PU OK, Rig Pistols
L1: 65/35, Barbell PU, Box Pistols

Sunday 8-28-16

20 min to make up any missed test days

3 Rounds, for time:
Row 30/28 Cal
15 Over the rower burpees

All levels: Written

Saturday 8-27-16

20 min to make up any missed test days

Partner WOD
For time:
200m Walking Lunges
2x Bear Crawl (2x Length of rig and back)
100 Squats
2x Bear Crawl
100 KB Swings
2x Bear Crawl
Run 800m

Friday 8-26-16

20 min to establish a new Squat 1 RM

For time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups

L3: Written
L2: Jumping PU
L1: 45/35/15, Jumping PU

Thursday 8-25-16

20 min to establish a new Split Jerk 1 RM

Establish 5k Run Time

L3/2: Written
L1: Establish a 5k Row Time

Wednesday 8-24-16

Rope Climb Practice

4 Rounds for time:
7 Burpee Pull-ups
3 Rope Climbs

L3: Written
L2: Burpees, Jumping PU, 1 RC or Progressions
L1: Burpees, Jumping PU, Progressions

Tuesday 8-23-16

20 min to establish a new Clean 1 RM

“Elizabeth, with a twist”
Clusters (135/95)
Ring Dips

L3: 95/65
L2: 75/55, Ring Push-ups or Parallette Push-ups
L1: Thrusters 55/35, Parallette Push-ups

Monday 8-22-16

20 min to establish a new Snatch 1 RM

For time:
Wallballs (20/14)

L3/2: Written
L1: 14/10

Rest 1:1

Test 1k row time

Sunday 8-21-16

6×4 OHS @60-70%

For time:
Row 1000m
100 Double Unders
Row 750m
75 Double Unders
Row 500m
50 Double Unders
Row 250m
25 Double Unders

L3: Written
L2: 200/150/100/50 SU OK
L1: 100/75/50/25 SU

Saturday 8-20-16

10 min to establish a heavy Front Squat double
Then…3×3 @90% of heaviest set

Partner Hero WOD
3 Rounds for time:
Row 1000m
50 Burpees
50 Box Jumps (24/20”)
Run 800m

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Friday 8-19-16 (Slate anniversary)

In honor of the 3 year Slate Anniversary, we will be completing a special WOD to celebrate!

“Pyramid Double Helen”
For time…
Run 1200m
63 KB Swings (53/35)
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups

L3: Written
L2: 44/26, Jumping PU OK
L1: Standard “Helen,” 35/15, Jumping PU

*May be completed as a Partner WOD*

Thursday 8-18-16

10 min EMOTM:
2 Cleans (increasing)

10, 9, 8…3, 2, 1
Squats (225/135) – From Floor

L3: 185/125
L2: 135/95, Box Pike Push-ups
L1: Varied, From Rack, Pike Push-ups or Barbell Push-ups

Wednesday 8-17-16

8 min EMOTM:
2 Snatches (increasing)

10 Rounds, against a 3:00 Clock:
400m Repeats
Rest is time remaining in 3:00 round

L3: Written
L2: May rest a full round at any point during the 10 Rounds
L1: 200m Repeats

Tuesday 8-16-16

10 min to establish a heavy Squat double
Then…3×3 @90% of heaviest set

5 Rounds, NFT
**Complete each round without resting the KB on the floor
5 KB Snatches (each arm)
5 KB Single Arm Push-Press (each arm)
5 Single Arm KB Swings (Russian)
5 KB Swings (American)
5 KB Taters
Rest as needed between efforts

Monday 8-15-16

Metcon Monday!
5 min AMRAP:
30 Double Unders
7 Shoulder to Overhead (115/75)
Rest 5 Minutes
10 min AMRAP:
10 Box Jumps (24/20)
10 Thrusters (95/75)

L3: 95/65, 75/55
L2: 60 SU OK, 75/55, 55/35
L1: 30 SU, Varied, 20/12”

Rest 5 Minutes

Every 90 Seconds for remainder of class:
Alternate between:
Run 200m
Row 250m

Sunday 8-14-16

8 min, EMOTM:
3 Overhead Squats

5 Rounds, Against a 2:30 Clock:
5 Bear Complexes
5 Shuttle Sprints (Slate Wall – Woodline – Slate Wall=1)
Rest 1 Minute Between Rounds

Saturday 8-13-16

10 min to find a heavy Squat triple
Then…3×4 @90% of heaviest set.

Partner WOD
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Run 400m after each movement

Friday 8-12-16

10 min to establish a heavy 1 PP, +1 Jerk
Then..3×1+1 @ 90% of heaviest set

20 min AMRAP
20/18 Calorie Row
2 Squat Cleans (225/155)
3 Muscle ups
50 Double Unders

L3: 185/125, 2 MU
L2: 135/95, 6 Ring Rows, 6 Push-ups, 150 SU OK
L1: 95/65/35, 3 Ring Rows, 3 Parallette Push-ups, 50 SU

Thursday 8-11-16 (Strength Day)

10 min to establish a heavy snatch triple (NO T&G)
Then…3×3 @ 90% of heaviest set

4 Rounds:
5 Pendlay Rows
Rest 30 Seconds
8 Bent Over DB Rows (each arm)
Rest 60 Seconds
Max Strict PU -> Max Kipping PU (do not drop off bar)
Rest 2 min between rounds

Wednesday 8-10-16

10 min EMOTM:
Even: 5 Box Jumps
Odd: 5-10 Strict Ring Dips

3 Rounds for time:
400m Run
21 DB Thrusters (50/35)

L3: Abmat SU, 35/25
L2: Abmat SU, 30/20
L1: Abmat SU, 25/15

Tuesday 8-9-16

10 min to establish a heavy clean triple (NO T&G)
Then…3×3 @90% of heaviest set

12 min AMRAP:
1, 2, 3…
1, 2, 3…
OHS (95/65)
2, 4, 6…
Lateral Hops (Over/Back=1)

L3: Written
L2: 75/55, Hanging Knee Raises OK
L1: 55/35/15, Hanging Knee Raises, Over/Back=2

Monday 8-8-16

Metcon Monday!
WOD 1:
Wallballs (20/14)

L3: Written
L2: Jumping PU OK
L1: 14/10, Jumping PU

WOD 2:
20 min EMOTM:
2 DB Squat Cleans (70/50)
3 DB Push Press (70/50)
4 Burpees

L3: 50/40
L2: 35/20, 3 Burpees
L1: 1 SC, 2 PP, 3 Burpees, 25/15

Sunday 8-7-16

10 minutes to establish a Front Squat 4rm for the day
Then..3×5 @90% of heaviest set

4 Rounds, 60 Seconds at each station:
Ring Push-ups
20/18 Calorie Row
KB Taters (70/53)
Double Unders
Rest 60 Seconds between rounds

L3: 53/35
L2: Parallette Push-ups, 44/26, SU OK
L1: Parallette Push-ups, 35/15, SU

Saturday 8-6-16

Every 90 seconds for 12 min:
2 Push-press, +1 Jerk

Partner WOD
20 Minute AMRAP:
Partner A: Run 400m
Partner B:
20 Burpees
30 Slamballs (30/25)

Friday 8-5-16

3-5 UB Muscle-ups
5-10 Strict Pull-ups (Banded OK)
Complete 20-30 GHD during strength time

5 Rounds for time:
Run 200m
6 Clean and Jerks (Increasing – 135/95, 155/105, 175/125, 195/135, 225/155)

L3: 115/75, 135/95, 155/105, 175/115, 195/125
L2: 95/55, 105/65, 115/75, 125/85, 135/95
L1: Varied

Sunday Lifting Session with Coach Allison

THIS SUNDAY, August 7th, during Open Gym (10:00-11:00 AM):

Test your Olympic Weightlifting total! Come get some tips from Coach Allison and do some heavy clean and jerks, snatches, and squats!

Slate Anniversary Flash Challenge

Post a review about Slate by our anniversary party on August 19, 2016!

Click on any of the links below, rate us, and share a few thoughts on how spending an hour at Slate makes the other 23 hours of your day better. It’s ok to reuse your reviews.

Remember, faceless reviews don’t go far so post a photo of your gorgeous face!

Click here to review Slate on Google

Click here to review Slate on Yelp

Click here to review Slate on Facebook

Already posted on the sites above? Post elsewhere (Instagram, Tripadvisor, etc.) Just let your coach know so we can track the points!

Stuck? Coaches are happy to answer your questions or find someone who can.


Members vs. Coaches (the scoop)

Starting now until August 19, coaches ask that all members to post an online review (or three!) about how much they benefit from the Slate community and coaching. Whatever is working for you, please share it. If members collectively post 40 or more reviews, they’ll get to watch the coaches do the WOD of the year.

Every post is worth a movement. The more members post, the more the coaches do.

1 Google review = 2 thrusters

1 Yelp review = 50 meter row

1 Facebook review = 3 burpees over bar

1 Other review (TripAdvisor, Instagram, etc.) = 4 jumping lunges

Thursday 8-4-16

Every 90 Seconds for 12 minutes:
3-Position Snatch (Ground-Hang-Hi)

Partner WOD
Row 4000m
One Person is rowing at all times
Person not on rower is completing as many burpees as possible
Score is time and total burpees completed

L3/2: Written
L1: 3000m