August 16, 2018

Thursday

It's almost the weekend! 😎
Been a rough week?? Join us for yoga/mobility 
tonight 6pm to stretch it all out! 

Warm Up:
2 Rounds 
12 Slam Balls (15/10#)
12 Ring Push Ups 
12 Sumo DL High Pull (45/35#)


Strength:
Power Snatch Practice 
5-5-5-5


WOD:
For Time:
Run 1 Mile
50 Sit ups 
Row 1000m
50 GHD Sit Ups 

August 15, 2018

Wednesday

🎉Happy Birthday Ray! 🎊🎈
Hope it’s a awesome day!
Yoga/Mobility Tomorrow 6pm


Warm Up:
2 Rounds 
Bike 15 Cal
12 Jump Squats 
12 Burpee Broad Jumps 
12 Shoulder Press (db 25/15#)

Strength:
Push Press 
3-3-3-3

Jerk
3-3-3-3 
**warm up with some light sets of 5 or 8 that don't count as your first 3! 


WOD:
AMRAP in 13 Min of:
5 Power Cleans (205/135#)
10 Toes To bar 



August 14, 2018

Tuesday

Some sore legs from yesterdays Chipper??
Come in and move them to help soreness disappear :) 

Warm Up:
2 Rounds 
Row 400m
15 KB Swings (35/26#)
15 Push Press (45/35#)
15 GHD Sit Ups 


Strength:
Overhead Squats! 
8-5-5-3-3


WOD:
8 Rounds for time of:
8 Renegade Rows (35/25#)
25 Double Unders 





August 13, 2018

Monday

What's that you say... It's Chipper Monday.... YAY!!!


Warm Up:
Run 800m 
2 Rounds 
15 Air Squats 
15 Burpees 
5 Knee to elbow-toes to bar-pull ups 



WOD:
For time: (30 min cap)
100m Walking Lunges 
100 Push Ups 
100 Med Ball Cleans (20/14#)
100 Pull Ups 
100m Walking Lunges 

**Break up the middle part as you like.. or go straight thru... 

August 11, 2018

Saturday

Happy Saturday 


Partner WOD:
2 Min Max Reps 
Front Rack Walking Lunges (135/95#)
Push Ups on Barbell 
Pull Ups or Bar Muscle Ups 
Handstand Push Ups 
Before rest... Overhead carry barbell or dumbbells 200ft then... 
Rest 2 Min and repeat until someone passes out 

August 10, 2018

Friday

The weekend as arrived! 
See you all tomorrow 8am for weekend workout! 

Warm Up:
3 Rounds
Bike 15 Calories 
20 Broad Jumps 
2 Wall Climbs 


Skill:
Handstand Push up Practice
5-5-5-5 
**Alternate Kipping and Strict 



WOD:
Open Gym!

-Create Your own workout or make up on you missed out on this week! 
   Apparently Chris Courtney makes amazing workouts for the 4pm class! 

- Go for a run... or distance row... 42.195m anyone?? 

-Practice a skill or Lift! Use this time to work on something you want to get better at! 

August 9, 2018

Thursday

Yoga/Mobility 6pm Tonight! 


Warm Up:
2 Rounds 
Row 400m
10 Squat Snatch (pvc)
10 Back Ext 
1 Min Plank 



Strength:
Clean and Jerks 
5-5-3-3-1-1 

WOD:
For Time:
Buy in 50 Wall Balls (20/14#)
4 Rounds 
5 Pull Ups 
10 Push Ups 
15 Air Squats 
Buy Out 50 Wall Balls (20/14#)