April 20, 2018

Friday

It's 4/20 😉
Festivus Competition Tomorrow 8am-3pm... come out and cheer! 
No classes this afternoon or tomorrow morning! 

Warm Up:
Row 800m
2 Rounds 
2 Wall Climbs 
10 Pistols 


WOD:
Open Gym
1. Run 5k
2. Create your own workout 
3. Make up a workout you missed over the week! 

**Flash back Friday to last years individual competition! Kelli you killed it! 

April 19, 2018

Thursday

2 Days until Festivus! 
Yoga/Mobility Tonight 6pm! 

Warm Up:
Foam Roll 
and 
Stretch out

Timed 1 Mile
2 Rounds 
30 Double Unders 
10 Hang Cleans (45/35#)


WOD:
4 Rounds 
5 min cap 
Run 400m... with remaining time As Many Reps as possible of:
Rounds....
1. Toes to Bar 
2. Buprees 
3. Sit Ups 
4. Hang Cleans (95/65#)

**No classes Friday afternoon for set up for our competition! NO class Saturday morning due to our competition! 

April 18, 2018

Wednesday

Yoga/Mobility Tomorrow Night 6pm! 
Reminder no class Friday afternoon! 

Warm Up:
Run 400m
EMOM for 6 min 
6 DB Thrusters (20/15#)
5 Burpees



Strength:
Shoulder Press
3-3-3-3-3


WOD:
AMRAP in 15 min of:
12 DB Snatch (50/35#) alternating 
10 Box Jumps (24/20")
12 Goblet Squats (db 50/35#)


**Festivus Competition is this Saturday 8am-3pm here at Recoil. No classes that day but come support and cheer on our athletes! 

April 17, 2018

Tuesday

Time to Rise and Shine...
Let's make this Tuesday a great one! 

Warm Up:
2 Rounds 
Row 400m
12 Slam Balls (20/15#)
12 Push Ups 
16 Walking Lungs 


Strength:  
Squat Cleans 
8-5-5-5-5 
8= empty Bar 

WOD:
3 Rounds for time of:
Run 400m
15 KB Swings (70/53#)
12 Power Clean and Jerks (115/75#)
4 Ring Muscle (scaled bar m.u. or c2b pull ups) 


**Festivus Competition is this Saturday! No classes Friday afternoon or Saturday morning! Come by and watch the awesome athletes! 8am-3pm 

April 16, 2018

Monday

Hope the weekend was fabulous! 
Our Festivus Competition is this Saturday! 
Recoil will be closed Friday afternoon and Saturday for classes! 
Please come by Saturday and watch all the awesome athletes compete! 8am-3pm

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


Strength:
Warm Up Deadlift for WOD:
10-8-5-5-5


WOD:
3 Rounds for time of:
50 Double Unders 
10 Power Snatch 95/65#)
10 Pull Ups 

Rest 2 Min 

2 Rounds of:
21 Wall Balls (20/14#)
14 Handstand Push Ups
7 Deadlifts (315/205#)


April 14, 2018

Saturday

Happy Birthday To my favorite little bug! 
Big 15 today! So proud of you! 

WOD:
"Ashley"

4 Rounds for time:
14 Overhead Squats (75/55#)
14 Burpee Box Jumps (24/20")
14 Deadlifts (155/115#)
14 Knee To Elbow 
150ft Bear Crawl 

April 13, 2018

Friday

Friday the 13TH!!!!! Let's do this! 
Open Gym or Festivus Training!! 
See you all tomorrow 8am for a fun Saturday workout! 

Warm Up:
Row 500m
EMOM for 6 min:
5 Burpees 
20 Sit Ups



WOD:
1. Run 5k

2. Create your own workout, or make up one you missed 

3. Try this little gem:
   For Time:
4 Rounds 
30 Calories Bike 
10 Front Rack Reverse Lunges (115/85#)
10 Power Cleans 
100ft Bear Crawl 

Or practice a Festivus Workout!