Sunday, July 31, 2016
Saturday, July 30, 2016
Saturday 160730
20 minute AMRAP
10 Dead-Lift
15 Ring Push-ups
5 Squat Cleans
Men use a 185 lb barbell.
Women use a 115 lb barbell
10 Dead-Lift
15 Ring Push-ups
5 Squat Cleans
Men use a 185 lb barbell.
Women use a 115 lb barbell
Friday, July 29, 2016
Thursday, July 28, 2016
Wednesday, July 27, 2016
Tuesday, July 26, 2016
Tuesday 160726
Back Sqaut
4 x 5 reps @ 75% of 1 RM
WOD:
15-12-9-6-3
Hang Squat Clean (95/65)
3-6-9-12-15
Box Jumps (24/20)
4 x 5 reps @ 75% of 1 RM
WOD:
15-12-9-6-3
Hang Squat Clean (95/65)
3-6-9-12-15
Box Jumps (24/20)
Monday, July 25, 2016
Sunday, July 24, 2016
Saturday, July 23, 2016
Friday, July 22, 2016
Friday 160722
Complete as many rounds and reps as possible in 20 minutes:
Row, 20 Calories
20 Double-unders
Run 200 Meters
Row, 20 Calories
20 Double-unders
Run 200 Meters
Thursday, July 21, 2016
Thursday 160721
WORKOUT 11.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")
Wednesday, July 20, 2016
Wednesday 160720
Strength:
10 minutes to establish a 1RM Push Press
WOD:
15 minute AMRAP
5 Push Press @65% of 1RM
10 Toes To Bar
30 Double-under
10 minutes to establish a 1RM Push Press
WOD:
15 minute AMRAP
5 Push Press @65% of 1RM
10 Toes To Bar
30 Double-under
Tuesday, July 19, 2016
Tuesday 160719
Strength:
7 minute EMOM
2 Power Cleans + 3 Front Squats @70% of power clean 1RM
WOD:
21-15-9 rep rounds for time
Hang squat cleans (115/80)
Chest To Bar Pull-ups
7 minute EMOM
2 Power Cleans + 3 Front Squats @70% of power clean 1RM
WOD:
21-15-9 rep rounds for time
Hang squat cleans (115/80)
Chest To Bar Pull-ups
Monday, July 18, 2016
Sunday, July 17, 2016
Saturday, July 16, 2016
Saturday 160716
4 Rounds For Time And Reps
Run 200 Meters
15 Dead-lifts (225/155)
1 Minute Max Rep Push-ups
Run 200 Meters
15 Dead-lifts (225/155)
1 Minute Max Rep Push-ups
Friday, July 15, 2016
Friday 160715
Reminder we will only have classes at 6a and 12:30p today.
Michael & Jordan's Wedding Day WOD
7/15/16
7min AMRAP
15 Wall Balls, 20/14
16 Double Unders
Michael & Jordan's Wedding Day WOD
7/15/16
7min AMRAP
15 Wall Balls, 20/14
16 Double Unders
Thursday, July 14, 2016
Thursday 160714
7 Rounds For Time:
10 Sumo Dead-lift High Pulls (95/65)
Ring Dips
Reminder: Friday, July 15 We will only have the 6a and 12:30p classes.
10 Sumo Dead-lift High Pulls (95/65)
Ring Dips
Reminder: Friday, July 15 We will only have the 6a and 12:30p classes.
Wednesday, July 13, 2016
Wednesday 160713
Strength:
Shoulder Press
3-3-3-3-3
Go up in weight on each set.
WOD:
'Annie'
50-40-30-20-10
Double-unders
AbMat Sit-ups
Shoulder Press
3-3-3-3-3
Go up in weight on each set.
WOD:
'Annie'
50-40-30-20-10
Double-unders
AbMat Sit-ups
Tuesday, July 12, 2016
Tuesday 160712
Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Run 800 Meters
75 Back Squats @ 50% of 1 RM
Run 800 Meters
15 minutes to establish a 1RM Back Squat
WOD:
Run 800 Meters
75 Back Squats @ 50% of 1 RM
Run 800 Meters
Monday, July 11, 2016
Monday 160711
Complete as many rounds possible in 25 minutes
Run 100 meters
4 Chin-ups
8 Ring Dips
12 Push-ups
16 Air Squats
Run 100 meters
4 Chin-ups
8 Ring Dips
12 Push-ups
16 Air Squats
Sunday, July 10, 2016
Saturday, July 9, 2016
Friday, July 8, 2016
Friday 160708
Strength:
15 minutes to establish a 1RM
Close Grip Bench Press
WOD:
For Time:
200 Double-unders
Each time you break, perform 10 push-ups (strict, no wormy push-ups)
15 minutes to establish a 1RM
Close Grip Bench Press
WOD:
For Time:
200 Double-unders
Each time you break, perform 10 push-ups (strict, no wormy push-ups)
Thursday, July 7, 2016
Thursday 160707
Thursday:
For Time:
Row 5K
Then,
'Plank You Very Much'
Three rounds, 60 seconds in each position.
Front Plank
Side Plank
Hollow Hold
Side Plank
For Time:
Row 5K
Then,
'Plank You Very Much'
Three rounds, 60 seconds in each position.
Front Plank
Side Plank
Hollow Hold
Side Plank
Wednesday, July 6, 2016
Wednesday 160706
Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.
Tuesday, July 5, 2016
Tuesday 160705
Strength:
5 x Max Rep Strict Pull-ups
Rest 60 seconds
WOD:
Three Rounds For Time:
30 Kettlebell Swing (55/35)
Handstand Walk,30 feet
30 AbMat Sit-ups
Handstand Walk,30 feet
5 x Max Rep Strict Pull-ups
Rest 60 seconds
WOD:
Three Rounds For Time:
30 Kettlebell Swing (55/35)
Handstand Walk,30 feet
30 AbMat Sit-ups
Handstand Walk,30 feet
Monday, July 4, 2016
Monday 160704
We will have only one class today at 9a
7 Rounds For Time
4 Dead-lifts (315/205)
17 Wall Balls (20/14)
76 Meter Shuttle Run
7 Rounds For Time
4 Dead-lifts (315/205)
17 Wall Balls (20/14)
76 Meter Shuttle Run
Sunday, July 3, 2016
Sunday 160703
Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.
MONDAY JULY 4 THERE WILL BE ONE CLASS ONLY AT 9A
MONDAY JULY 4 THERE WILL BE ONE CLASS ONLY AT 9A
Saturday, July 2, 2016
Friday, July 1, 2016
Friday 160701
Complete as many rounds in 20 minutes as possible:
14 Dumbbell Goblet Squats
7 Strict Chin-ups
14 Single Arm Dumbbell Push Press (7 Right/7 Left)
Men use a 45lb DB
Women use a 25lb DB
14 Dumbbell Goblet Squats
7 Strict Chin-ups
14 Single Arm Dumbbell Push Press (7 Right/7 Left)
Men use a 45lb DB
Women use a 25lb DB
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