Friday March 9 2017
Throwback Friday STRENGTH Hang Squat Snatch or clean 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips Perform as many warm-up sets as needed… Record heaviest 5 sets WOD “MORE SWEAT” “PHAE” 7 Rounds for time: 10 Wall Balls (20/14)MW 3 Pull Ups 3 Burpees 3 Push Press […]
Wendesday March 8 2017
MOBILITY TONIGHT BE THERE…… OR BE TIGHT! STRENGTH Split Jerk 10 x 1 @ 85% WOD 4 Rounds for time: 10 Wall Balls 6 Handstand Push Ups 30 Double Under’s Assessary Stability ball the fab 5 core workout 10 reps do 3-4 times Push up on ball Hypers extension on ball reverse hyper knee tucks […]
Thursday March 2 2016
TEENS CLASS TODAY AND 17.2 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN “WOD” “GHOST” ONE OF MY FAVOURITES, SEE YOU THURSDAY AND FIND OUT!
Tuesday March 7 2017
Christine Girard is teaching lifting tonight…Emily at 9:00am do both wods today ! Warm up 5 ps side planks with rotation 20 reserve lunge kicks 5 depth jumps and shuffle backs 10 dowel squats 10 dowel deadlift 10 sitting torso twists and 10 mountain climbers WOD “Sweat Shop” 21 Minute EMOM Minute 1 – A […]
Monday March 6 2017
Warm up 2 rounds 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run A. Bench Press or Push press *Set 1 – 50% x […]
March 4 2017
Winners from last week!! Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below when switch back to where you left off in the wod! match up the numbers….switch on and off. 2x bear crawl 2x crab walk 25 jumping jacks plank jacks […]
Friday March 3 2017
Organize with a judge prior to your workout for judging 17.2 or the below workout or part of it! Complete as many rounds and reps as possible in 12 minutes of: SCALED IN GREEN 2 rounds of: 50-ft. weighted walking lunge 16 Toes to bar hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. […]
Thursday March 2 2017
TEENS CLASS TODAY AND 17.2 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN “WOD” “GHOST” ONE OF MY FAVOURITES, SEE YOU THURSDAY AND FIND OUT!
Wednesday March 1 2017
Trigger release tonight…..see you then! Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec […]