Wednesday November 29 2017

  Warm up  10 small box jumps 10 raised leg push ups 10 jump squats 10 tricep dips 20 calf raisies 20 planks openers  Strenght 10 10 10 10 10, box lunges . weights racked in back position   wods FT  “Nasty Women” In 4 – 6 Minutes: “FRAN” 21-15-9 Thrusters @ (95/65)/MW Pullups –REST…

Tuesday November 28 2017

Happy Tuesday Rachel is teaching lifting class tonight……dont miss this ! Warm up Coaches Choice    ENDURANCE “Just Row With It” For Time: 1,000 meter Row 2 minute rest For Time: 500 meter Row 2 minute rest For Time: 250 meter Row WOD For Time: Buy in: 100 Double Unders/200 s skips, work on your…

Monday November 27 2017

…Ralph working hard on his D/U Warm up  10 plank jumps 20 mb walking lunges with shoulder extension 20 hip bridges 5 star burpees with depth jump 5 walking plank pushups through ladders Strength Back squats 3 2 1 1 1 2 rounds for time TEAM WOD OR DO SINGLES 200 m run 30 Power…

Saturday November 25 2017

WARM UP Coaches choice!  For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is waiting does planks, air squats, walking lunges.  2000 Calorie Row ~Then…

Thursday November 23 2017

Teen’s class throwback  Weak skill 15 min or missed strength move.  immediately followed by… 5 rounds of:  Athletes can start rowing first and wod second …..you choose  12 HRPU/ HSPU 12 Box Jump-Overs or on immediately followed by… Row 1000 Meters BEGINNERS – SCALED DOWN VERSION OF WOD 4 rounds of: 12 HRPU 12 Box Jumps or…

Wednesday November 22 2017

WARM UP 5 depth jumps 20 sec straight arm  5 push ups stagered stance  band work 5 positions mobility for shoulders  Strenght Thrusters 5 4 3 2 1 Alternate with 20 planks crossing elbow to knee AMRAP 18  min 2 Rope Climbs 5 Box Jump Overs 20″/24″ 10 KB Swings 1.5/2p Rest 3 min AMRAP…