March 18, 2019

Monday

Hope You had a fun weekend!
Time to finish 19.4 
Who has there miles up for "50 Mile March"?? 

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

Strength:
Hang Snatch (use for warm up for 19.4)
5-5-3-3-2


WOD
19.4 
12 Min Cap (3 min rest included)
3 Rounds 
10 Snatch (95/65#)
12 Bar Facing Burpees 

Rest 3 Min 

3 Rounds 
10 Bar Muscle Ups 
12 Bar Facing Burpees

March 16, 2019

Saturday

Good Morning! 

See ya all 8am for some fun!!! 

March 15, 2019

Friday

Yeah Weekend!!!


Warm Up:
Run 800m
2 Rounds 
10 Shoulder Press (45/35#)
2 Wall Climbs 



WOD:
 OPEN GYM!!

Time to give 19.4 a try???

Create your own special workout??

Practice a lift or a skill??

Get those miles in... start running! 


**See ya all tomorrow 8am for our Saturday WOD! 

March 14, 2019

Thursday

What is 19.4 going to be???
Yoga/Mobility 4pm today!
Guess what .. .Nikki is coaching all Morning classes tomorrow!!
Come hang out... or bring coffee and doughnuts! ;) 

Warm Up:
Run 1 mile
2 Rounds 
10 Slam Balls (15/10#)
10 Sumo Deadlift High Pull (45/35#)


Skill:
Battle Ropes!!!
3 Rounds 
Max Effort 30 Seconds 


WOD:
Recovery Day
For Time:
Run 800
Row 1000
Run 800
Row 1000 

March 13, 2019

Wednesday

Yoga/Mobility 4pm tomorrow!
19.4 announced 5pm! 

Warm Up:
RU n400m
EMOM for 6 min 
5 Thrusters (db 20/15#)
10 DB Snatch (total)  (20/15#)


Strength:
Squat Cleans 
5-5-3-3


WOD:
4 Rounds for time of:
10 Hang Squats Cleans (115/75#)
15 Kettlebell Swings (53/35#)
30 Double Unders 
Run 200m 

**25 Min cap 

March 12, 2019

Tuesday

Yoga/Mobility Thursday 4pm! 

Warm Up:
Rowing Sprints 
3 Rounds 
Row 200m 
Rest 30 seconds in between 
then ... 
20 Leg swings 
15 OH Squats (pvc)


Skill:
Running Sprints!
3 Rounds (timed)
(from speed bump to end of building, jog/walk back for recovery)


WOD:
AMRAP in 12 Min of:
1 Round of "Cindy" 
1 Round of "DT"

Rest 2 Min 

1 Round
50 Sit Ups 
30 Burpees 

Cindy: 5 Pull ups 10 Push Ups 15 Air Squats 
DT: 12 Deadlifts 9 hang cleans 6 jerks (135/95#)


March 11, 2019

Monday

Happy Monday!
Get in here and get 19.3 done before the 5pm deadline! 
Week 2 of our running challenge!! 

Warm Up:
Run 800m
2 Rounds 
16 Walking Lunges 
15 Sit Ups 
10 Burpees 


Strength:
Before or after WOD:
Deadlifts 
10-8-5-5-3-3


WOD:
19.3 (10 min cap)
(If you are registered for the open)
200ft OH Walking Lunges (50/35#)
50 Weight DB Step Ups (50/35#)
50 Strict Handstand Push Ups 
200ft Handstand Walk

If you aren't registered for the open...

AMRAP in 18 min 
200ft Weighted Walking Lunges (35/25# hold however you like)
50 Weighted DB Step Ups (35/25#) hold however you like
50 Handstand Push Ups (kipping or off box OK)
200ft Bear Crawl