September 16, 2019

Monday

Nikki is Back today WOO! 
Happy Monday 

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


Strength:
Hang Squat Snatch Practice!
8-PVC 5-5 (45/35) 

WOD:
The Seven 
7 Rounds for time of:
7 HSPU 
7 Thrusters (135/95#)
7 Knee To Elbow 
7 Deadlifts (245/165#)
7 Burpees 
7 Kettlebell Swings (70/53#)
7 Pull Ups 
(35 Min cap see how much you can get done!!)

September 14, 2019

Saturday




Here we go! 

Coach Chris has a surprise waiting for you at Recoil...


GET UP AND GET IN HERE!!! 

September 13, 2019

Friday

Happy Friday the 13th! 🐱

Warm Up:
21-15-9 reps of
Double Unders
Burpees 


Strength:
Back Squats 
10-10-8-8 


WOD:
Open Gym! 
Create your own workout or pick one you missed from this week! 


Practice a lift or work on some conditioning! 


September 12, 2019

Thursday

Yoga/Mobility Today 4pm

Warm Up:
2 Rounds 
Bike 10 Calories 
Run 200m
20 Walking Lunges 

Strength:
Jerks
8-5-3-2-2


WOD:
Michael
3 Rounds for time of:
Run 800m
50 Sit Ups
50 Back Ext


September 11, 2019

Wednesday

Today we remember and honor all those we lost on 9/11


Warm Up:
2 Rounds 
Run 400m 
20 Double Unders 
10 Sumo DL High Pull (45/35#)



WOD:

For Time
2001 meter Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53#)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Jerks (110/75 lb)
2001 meter Row
***the weight numbers represent something! Adjust weights for each movement or make a few bars with a buddy and go out of order! 

September 10, 2019

Tuesday

No 7am class today! 
All other classes are normal schedule! 

Warm Up:
2 Rounds 
Row 400m
10 Push Press (45/35#)
2 Wall Climbs 
10 Back Ext 


Strength:
Snatch Balance (work on getting under the bar!)
5-3-3-3-3


WOD:
5 Rounds for time of:
10 Box Jumps (24/20")
20 Front Rack Walking Lunges (total/in place OK) (95/65#)
10 Hang Power Snatch (95/65#)


September 9, 2019

Monday

Get in here... Monday's are the best day to workout!!! 
Reminder NO 7 AM Class today or tomorrow! 

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


Strength:
OH Squats! 
10-8-5-3-3-1 


WOD:
Cindy!
AMRAP in 20 min 
5 Pull Ups 
10 Push Ups 
15 Air Squats