Friday July 20 2018
HANG ON IT’S FRIDAY ! Warm-up 400m Run/500m Row/25 Cal Bike 20 S A KB Push Press (each arm) 1 minute Banded Front Rack Stretch 2 minute Squat Hold Strength Front Squat with a twist …tempo 2/0/3 Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 3 reps *Sets 1-2 – 75-80% […]
Thursday July 19 2018
HMMM someone is not working very hard !! 🙂 Surprise wod on the board PLEASE SIGN UP ON THE “WHAT TO BRING TO BBQ” SHEET SO WE DON’T GET DUPLICATES.
Wednesday July 18 2018
Classes start at 6:00 am and finish with a release class at 6:00pm Warm up 2x 5 per direction slam ball halo jumps 10 slams 10 ps lunges 10 wall balls review Split jerk with dowel Strength Every 2 minutes, for 18 minutes ( sets): Split Jerk *Sets 1-2 = 3 reps @ […]
Tuesday July 17 2018
CHECK OUT THE COMPETITION WOD AND PICK A PARTNER 🙂 Metcon (Time) WORKING ON D/U SINGLE SINGLE DOUBLE JUMP! For time: 80 Double-Unders 100 single skips 40 Russian Kettlebell Swings (53/35 lbs)MW 20 Ring Dips/ bench or standing press 10 Bar Muscle-Ups or 20 Pull-Ups/ ring rows or bands 800 Meter Run 10 […]
Monday July 16 2018
Warm up 10 squat ball tosses 6 plank openers from full plank S leg Hops 50 ft each direction 10 curl up holding rig 10 ps banded planks review and practice push press Push Press Six sets of: Push Press x 3 reps Build to today’s heavy 3 reps. Metcon (AMRAP – Reps) Against a […]
Saturday July 14 2018
Team Training fun, which team is winning the trophy today! Team training Teams of 2 or 3 Gauntlet training at it’s finest Station 1 row 250 women 350 men this sets the pace for the other exercises to follow box jump rope climb sled push/ pull or run with sandbags ME hollow rock Rower […]
Thursday July 12 2018
Is it Friday yet !! I love this picture of Cathy Wand ! Work on a weak skill for 15 minutes, your chose or the coaches Metcom 3 rds 5 recline rope climbs …. stay in a plank and pull up and go down, use a small box for intensity. don’t […]
Friday July 13 2018
COMPETITION WOD FOR SUNDAY JULY 22 IS BEING POSTED MONDAY JULY 16…. WATCH FOR IT !! It’s Friday and we are missing this hard working lady. Cathy is busy finishing term 3 of her massage therapy course ……Great Job Cathy !! Hope to see you soon! Strength Warm up “Christine Girard’s Snatch warmup […]
Wednesday July 11 2018
Release class tonight …. Classes start at 6:00am and go to 6:00pm finishing with a release …. Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations….. bicep position, bar up and over head 5 Strict Presses 5 S L Stiff-Legged Deadlifts 5 Front Squats release for back squats Back Squat Every 2 […]
Tuesday July 10 2018
NICE LITTLE CHIPPER TODAY WITH SOME ROPE CLIMBS MIXED IN WHERE EVER YOU WANT ! Warm up Technique for D/U … JUMP JUMP BIG JUMP… if you have been skipping for a-while and can do 100 singles in a row it’s time to progress! 100m Run 15 Deadlifts (225/155) 200m Run 50 Double unders 400m […]