Wednesday, September 2, 2015

Wednesday

Yoga/Mobility Tonight 6pm! Next Week we go back to Thursday's at 6pm!

Warm Up:
2 Rounds
Run 200m
15 GHD Sit Ups
15 Back Ext

WOD:
For Time:
30 Clean and Jerk (115/75#)
30 Chest To Bar Pull Ups

Rest 3 Min

18 Squat Cleans (95/65#)
18 Box Jumps (30/24")

Rest 3 Min

24 Clean and Jerk (115/75#)
24 Chest To Bar Pull Ups

Rest 3 Min

12 Squat Cleans (96/65#)
12 Box Jumps (30/24")

Record total time :)

Tuesday, September 1, 2015

Tuesday

Happy September!!! 
Some AMAZING PR's yesterday for Deadlifts!!! 

Warm Up:
Lower back and tushy stretches 

EMOM for 8 Min:
5 Sumo Deadlift High Pull (45/35#)
5 Burpee Pull Ups 

WOD:
For time:
Row 800m 
100 Double Unders
Row 600m
80 Sit Ups 
Row 500m 
60 Air Squats 
Row 400m 
40 Pull Ups 
Row 300m
30 Burpees 


**Labor Day Weekend is approaching! We will have class Saturday 8am and Monday 8am only! Back to normal schedule Tuesday Sept. 8th 

Monday, August 31, 2015

Monday

How was your weekend??
Happy Last Day of AUGUST! September is going to be awesome!!!

Warm up:
Run 800m
3 Rounds
5 Burpees
10 Push Press (45#)
15 Sit ups

LIFT:
Start of a fresh week... Let's Find a Max Deadlift!
1-1-1-1-1 (warm up and get lifting!)

WOD:
For Time:
Run 400m
21 DB Thrusters (35/25#)
4 Rope Climbs
Run 400m
15 DB Thrusters
3 Rope Climbs
Run 400m
9 DB Thrusters
2 Rope Climb

**Reminder Open gym Tuesday Night 8pm!

Saturday, August 29, 2015

Saturday

8am WOD!!! Have a great weekend!

Friday, August 28, 2015

Friday


Hope you all have a great weekend! Can you believe August is almost over!!!

Warm Up:
3 Rounds 
10 Double Unders  
15 Mountain Climbers (each leg)
12 Toe Touch Sit ups (legs straight up in air)

WOD:

AMRAP in 10 min of:
Sumo Deadlift High Pull (115/75#)
Burpees Over Bar 

Rest 3 Min 

AMRAP in 10 min of:
10 Overhead Plate Sit Ups 
10 DB Snatch (30/20#)

**See you all at 8am for a fun WOD! 

Thursday, August 27, 2015

Thursday

Did you make your Filthy Fifty Under 30 min??  Goals!!!

Warm Up:
4 rounds
Row 200m
10 Jump Squats
10 Push Ups

Lift:
Split Jerk (yes from rack)
3-3-3-3-3

WOD:
2 Rounds for time of:
10 Power Cleans (135/95#)
Run 200m
10 Handstand Push Ups
Run 200m
10 Deadlifts (135/95#)
Run 200m


Wednesday, August 26, 2015

Wednesday

Chipper Wednesday ... :)
Warm Up:
Run 800m
Group Stretches 

WOD:
"FILTHY FIFTY" Who can do it under 30 min??? 

For time:
50 Box jump, (24/20 inch box)
50 Jumping pull-ups
50 Kettlebell swings, (53/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, (20/14#)
50 Burpees
50 Double unders


Yoga/Mobility Tonight 6pm! 

** My #WCW goes to my Aunt Sheri! Thanks for always being a great role model and loving me unconditionally!