WOD – December 31, 2015

If you haven’t seen the schedule on the whiteboard yet, today is limited schedule and Friday we are closed.  

Today’s Schedule:
5:30am
8:30am
12:00pm
All other classes are closed

Happy New Year!!

Strength/Skill

Super Set:
Deadlift 6×4
20-30 Second L-Hang
*Deadlifts should stay in low end percentages and performed with a tempo, 3 seconds on the way up, 3 seconds on the way down. (3131)

WOD

7 […]

By |December 30th, 2015|WOD|0 Comments

WOD – December 30, 2015

Partner WOD

“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and […]

By |December 29th, 2015|WOD|0 Comments

WOD – December 29, 2015

Strength

Hang Power Clean & Jerk – Work up to 90% of 1 RM

WOD

Elizabeth
21-15-9
Cleans 135/95
Dips

Extra Work

3×10 Overhead Squats

By |December 28th, 2015|WOD|0 Comments

WOD – December 28, 2015

Strength

Back Squats – 5 x 3 with a 3 second pause in the bottom

WOD

21 Minute EMOM:
Minute 1: 200 Meter Row
Minute 2: Max Effort Double Unders
Minute 3: 20|15 Wall Balls
*Scale numbers back as needed to complete the work within the minute

Extra Work

Weighted Good mornings 4 x 3
Between each set: 30-45 Second Nose-to-Wall Handstand  

 

By |December 27th, 2015|WOD|0 Comments

WOD – December 23, 2015

WOD

12 Days of Christmas
1) 200 Meter Run or Row
2) Power Cleans
3) Push Ups
4) Deadlift
5) Air Squats
6) Medicine Ball Slams
7) Kb Swings
8) Burpees
9) Toes – 2 – Bar
10) Weighted Lunges
11) Alternating DB Snatch
12) Wall Balls

Weight for barbell should be (95/65) or around 50% of your 1 RM Power Clean.

*After completing the first movement go back to […]

By |December 22nd, 2015|WOD|0 Comments

WOD – December 22, 2015

Holiday Schedule:
Tuesday – Regular Schedule 
Wednesday -All regular classes minus the 6:30 pm class, in addition we will open up from 10 – 12 for Open Gym.  Barbell Club will be moved to 5:30pm 
Thursday – Open Gym 9 – 11am and White Elephant Gift exchange after.  $15 cap on gifts, if you want to participate please […]

By |December 21st, 2015|WOD|0 Comments

WOD – December 21, 2015

Holiday Schedule:
Monday – Regular Schedule
Tuesday – Regular Schedule 
Wednesday -All regular classes minus the 6:30 pm class, in addition we will open up from 10 – 12 for Open Gym.  Barbell Club will be moved to 5:30pm 
Thursday – Open Gym 9 – 11am and White Elephant Gift exchange after.  $15 cap on gifts, if you want […]

By |December 20th, 2015|WOD|0 Comments

WOD – December 18, 2015

Coaches after yesterday’s workout

Strength/Skill

Push Press – 5×5
*Climb to a Max weight for the day

WOD

Tabata
Kb Swings (53/35)
Toe-2-Bar

Extra Work

3 Rounds
1 Minute Max Effort Calories
:30 Seconds Rest
1 Minute Max Effort Bench Press (Body Weight/1/2 Body Weight)
:30 Seconds Rest

By |December 17th, 2015|WOD|0 Comments

WOD – December 17, 2015

Strength/Skill

4 Super Sets:
10 Pendlay Rows
12 Ring Dipss (make these challenging)
45 Sec Side Plank (Each Side)

WOD 

12 Minute AMRAP:
20 Step Ups (24/20″)
20 Alternating Dumbbell Snatch (if dropped 5 burpee penalty before you continue)
200 Meter Run

Extra Work

Bicep Curls 3 x 10
Banded Push Ups 3 x 15|10

Mobility

Lizard Pose 2 Minutes each leg

By |December 16th, 2015|WOD|0 Comments

WOD – December 16, 2015

Strength

3 Position Clean – Hi Hang, Hang, 2″ above floor
*Take 15 minutes to work through these different positions.  Keep the bar light, this is to work on form.

WOD

4 Rounds for Working Time:
250|200 Meter Row
25 Burpees
50 Double-Unders
Rest 1 Minute
*Each round is meant to be a sprint

Extra Work

EMOM x 7 Minutes
10 Kb Swings (53/35)
Max Effort Back Squats […]

By |December 15th, 2015|WOD|0 Comments