Thursday – 5/24/18

by | May 23, 2018

a. 1RM deadlift
b. 2 rounds for time: (18 minute cap)
– 800m run
– 50 wall balls (20,14)
– 25 pull ups

Wednesday – 5/23/18

by | May 22, 2018

a. 1RM Strict Press

b. AMRAP in 7 minutes
– 100m sled pull (135,95)
– 50 double unders
* 3 minute rest

c. AMRAP in 7 minutes
– 8 KB snatch each arm (44,26)
– 15 hollow rocks
– 20 sit ups

Tuesday – 5/22/18

by | May 21, 2018

Amazing mama Tiffany getting her fitness on


WOD
a. 30 second work, 20 second rest intervals for 10 rounds (alternating movements)
– Russian twists (25,15)
– Burpees
b. AMRAP in 12 minutes
– 8 dual DB cleans (45,25)
– 15 air squats
– 8 side to side box jumps (24,20)
– 15 v-ups
– 8 alternating pistols
 
4pm Kettlebell
a. Modified snatch test – hand switches: 5 min or 100 reps
b. 30min complex; 5 reps each:
– Double front squat, presses, cleans, push press, swings
Every 2 rds 200m run

 
6pm Olympic Lifting and Open Gym

Monday – 5/21/18

by | May 20, 2018

a. 1RM Back Squat
b. AMRAP in 10 minutes
– 10 toes to bar
– 15 DL (115,85)
– 20 sit ups
– 25 double unders

Sunday – 5/20/18

by | May 19, 2018

Open Gym 9am-noon

Join us on Memorial Day at 9am for our annual “Gabe” hero WOD in memory of Anni’s brother, followed by an afternoon BBQ.

Saturday – 5/19/18

by | May 18, 2018


 
8am Kettlebell
– KB front squats: 10 sets 7 reps add weight
Then
– KB deadlift : 4 sets 10 reps
Then
– 10 hill sprints
 
9am WOD
a. For time:
– 5-10 strict pull ups (unbroken)
– 40 single side DB front squat (45,25)
– 5-10 handstand push ups (unbroken, pike push ups)
– 40 DB snatches
– 5-10 strict pull ups
– 40 DB overhead squat
– 5-10 handstand push ups (pike push ups)
– 40 DB hang clean and press
 
10am Olympic Lifting Fun Time

Friday – 5/18/18

by | May 17, 2018

a. AMRAP in 5 minutes
– 50m backwards sled drag
– 15 KB swings (64,44)
* 2 minute rest

b. AMRAP in 5 minutes
– 10 box jumps (24,20)
– 10 push ups
* 2 minute rest

c. AMRAP in 5 minutes
– 8 toes to bar
– 8 slam balls (30,20)
* 2 minute rest

d. AMRAP in 5 minutes
– 10 DB front rack lunges (35,25)
– 10 burpees

Thursday – 5/17/18

by | May 16, 2018

6am peeps: 6am class Thursday is canceled due to illness. Sincere apologies for the inconvenience.

a. 3 strict press E90s for 5 rounds

b. For time:
– 21-15-9-6-3
– Sit ups
– Hang power cleans (95,65)
*start each round with a 200m run or 250m row (5 total)

Wednesday – 5/16/18

by | May 15, 2018

Post-WOD work….can’t stop won’t stop

a. 3 back squat E90s for 5 rounds
b. 4 rounds for time: (16 minute cap)
– 3 burpee box jumps (24,20)
– 10 deadlift (95,65)
– 3 burpee box jumps
– 10 front squat (95,65 – from floor)
– 3 burpee box jump
– 10 shoulder to overhead (95,65 – from floor)

Tuesday – 5/15/18

by | May 14, 2018

Beast mode activated!


 
WOD
a. AMRAP in 20 minutes
– 5 power snatch (115,85)
– 8 pull ups
– 24 double unders
– 1 minute plank
 
4pm Kettlebell
Snatch test 3 min – AMRAP hand switches
Then
Complete 3 rds for time:
– KB burpee
– 5 kb sumo deadlift high pull
– 5 squat thrust
– 10 swings
– 5 burpee no pushup
– 5 L/R swings
– 5 burpee w/ pushups
– 10 H2H swings
– 5 burpee w/2 pushups
 
6pm Olympic Lifting & Open Gym

Monday – 5/14/18

by | May 13, 2018

a. 3 deadlift E90s for 5 rounds

b. AMRAP in 6 minutes
– 10 wall ball (20,14)
– 12 cal row
– 20 russian twists with ball
* 3 minute rest

c. AMRAP in 6 minutes
– 5 single arm overhead squat each arm (45,30)
– 100m run
– 15 sit ups

Sunday – 5/13/18

by | May 12, 2018

Happy Mother’s Day to all our wonderful, amazing moms!!

Open Gym 9am – noon

Start your Mother’s Day off right with a fun workout!

Saturday – 5/12/18

by | May 11, 2018


 
8am Kettlebell
Superset
AMRAP in 7 minutes
– 10 Decline pushups
– 10 Kb rows each side
Then
AMRAP in 7 minutes
– 12 Dumbbell floor press
– 10 Ring rows/pullups
 
9am WOD
a. With partner: (28 minute cap)
– Buy in: 1000m row (split)
– 8 rounds (alternating rounds, 4 rounds each, partner rests while other completes full round)
– 5 slam balls (30,20)
– 100m carry with ball
– 8 rounds (same format)
– 10 air squats
– 5 box jumps (30,24)
– Cash out: 1000m row
 
10am Olympic Lifting

Friday – 5/11/18

by | May 10, 2018

a. Push press 3×5

b. AMRAP in 20 minutes
– 10 burpees
– 10 american KB swings (53,35)
– 200m sprint
– 90s rest

Thursday – 5/10/18

by | May 9, 2018

a. 5 front squat E2M for 10 minutes

b. AMRAP in 12 minutes
– 10 pull ups
– 20 thrusters (45,35)
– 30 russian twists (25,15)
– 40 double unders

Wednesday – 5/9/18

by | May 8, 2018

a. 5 deadlift E2M for 10 minutes
b. “2009 Regionals WOD” – 10 minute cap
– 21-15-9
– Box jumps (24,20)
– KB swings (53,35)
– Sumo deadlift high-pull (95,65)
c. Tabata Hollow hold

Tuesday – 5/8/18

by | May 7, 2018

WOD
a. 5 strict press E2M for 10 minutes
b. 4 rounds for time:
– 200m run
– 5 KB snatch each arm (53,35)
– 10 toes to bar
– 15 shoulder to overhead (95,65)
 
4pm Kettlebell
4 rds:
– 5 Snatch left – carry
– 5 snatch right -carry
– Clean same as above
– Swing same as above
 
6pm Olympic Lifting and Open Gym

Monday – 5/7/18

by | May 6, 2018

Mighty Christy

a. 5 back squat E2M for 10 minutes
b. AMRAP in 10 minutes
– 25 wall ball (20,14)
– 25 sit ups
– 25 power cleans (65,55)

Saturday – 5/5/18

by | May 4, 2018

Feliz Cinco de Mayo!


 
8am Kettlebell
500 reps challenge
 
9am WOD
a. 6 stations – 4 rounds – 40s on, 20s off
1- Row
2- Push ups
3- Airdyne
4- Back rack lunge (95,65)
5- Double unders
6- Wall ball (20,14)
 
10am Olympic Lifting