February 25, 2020

Tuesday

Gonna Be a warm one today! Let's skip work and head to the beach! 

Warm Up:
Row 800m
2 Rounds 
10 Push Press (45/35#bb)
15 Back Ext 
10 Walking Lunges 


Strength:
Hang Squat Clean
 (we did hang power clean yesterday, your hang squat clean should be heavier because you can drop under the bar :) 
5-5-3-3-2


WOD: 
EMOM for 16 min:
Min 1: 6 Squat Cleans and 3 Jerks (115/75#)
Min 2: Max Burpees 
continue back and forth for 16 min! 
**Score is number of burpees so keep track! 


Friday Lunch classes we do fun stuff like push trucks! Come join us! 

February 24, 2020

Monday

Did ya have a good weekend!? 
Hope so! 
Last week of February, time to get those running shoes laced up for March! 


Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
20 Sit Ups 
10 Burpees 


Strength:
Hang Power Clean 
5-5-3-3-2


WOD:
2 Rounds 
20 Back Squats (115/75#)
3 Wall Walks 

Run 400m

3 Rounds 
12 Devil Press (30/20# DB)
10 Pull Ups 
15 Box Jumps (24/20")

February 22, 2020

Saturday




Join us at 8am for a exciting partner WOD! 



February 21, 2020

Friday

Hello FRIDAY!!! 

Warm Up:
Run or Row 800m
2 Rounds 
15 Slam Balls 
30 Russian Twist 
10 Push Ups 


WOD:
OPEN GYM!! 

Missed Tuesday?? That was a winner! 


Create your own workout or make up one from the week! 

Practice a lift! Test your max... or a gymnastic skill! 

February 20, 2020

Thursday



Warm Up:
Row 500m
Run 400m
5 Burpees

Strength:
Warm Up Power Snatch

WOD:
Hero Gets the Girl

Randy
75 Power Snatch (75/55#)

Rest 3 min

Cindy
AMRAP in 20 in
5 Pull Ups
10 Push Ups
15 Air Squats

February 19, 2020

Wednesday

Hello Hump Day 

Warm Up:
Re-cap of last Wednesday!
3 Rounds 
1st round PVC then empty bar 
10 Snatch High Pull 
10 Hang Snatch 
100ft walking lunge 
10 Hip Bridge (hold for a count)


Strength:
A. 5x5 OH Squats 

B. 5x5 Snatch Balance (3 sec pause)

C. Squat Snatch 


Time Permitting ... Metcon 

February 18, 2020

Tuesday

Feb 18th.... Such a great day!!!! 


Warm Up:
Run 400m
2 Rounds 
20 Double Unders 
25 Sit Ups 



Strength:
Hang Power Cleans 
5-5-3-3-2-2


WOD:
Bear Crawl to end of building 
Jog Back
34 Hang Power Cleans (115/75#)
34 Wall Balls (20/14#)
34 Hang DB Snatch (40/25#)
34 Knee To Elbow 
34 Burpee Box Jumps (24/20")
34 Sit Ups 
34 Jerks (115/75#)
34 KB swing (53/35#)
Bear Crawl to End of building 
Run back! 
WOO!!!! 
**That pic is 10 years ago... crops were cool... I swear