Wednesday February 27 2019

  Warm up  Cat cow bird dog  5 ps kneeling elbow openers  back extension on foam roller banded shoulder work  review move Front Squat 6-6-6-6-6 Build up each set –Perform 10 Ring Rows After each set of Squats WOD 15 12 9 5 3 Toes to Bar or beat swings Lateral Burpee over DB DB…

Thursday February 27 2019

  OPEN 19.2 TODAY…… GET YOUR GAME FACE ON     Conditioning DB Farmers Hold Bulgarian Split Squat 8-8-8-8-8 Each leg … back foot on small bench or box Then …. 6 sets for MAX reps of each movement 12 min :45 sec Max Handstand Push Ups / holds  :15 Sec. Rest :45 Sec. Max Double…

Monday February 25 2019

OPEN PLEASE MAKE SURE YOU GO ONLINE AND ENTER YOUR SCORE SO I CAN VALIDATE IT BEFORE MONDAY AT 5:00PM Open Workout 19.1   If not done Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft.…

Saturday February 23 2019

    Previous TROPHY WINNERS   MetCon   ONE PARTNERS ROWS OR BIKES 400 M WHILE THE OTHER PARTNERS STARTS WORKING DOWN THE LIST. WHEN THE PARTNER GETS BACK THEY TAKE OVER WHERE THE PARTNER LEFT OFF! 10 pull ups/ RINGS  20 Double unders/ 100 SS 30 DB Thrusters (35/25) 40 Swings (55/35) 50 Squats,…

OPEN 19.1

I WORKOUT OF THE DAY If you are registered please hook up with a judge to score your wod and make sure you submit to CAROLYN by MONDAY february 25 2019 LET THE GAMES BEGIN  Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb.…

Friday February 22 2019

  WARM UP – MOBILITY Dynamic joint warm-up, stretch, and hip & shoulder activations Clean + Jerk warm-up drills and technique work Warm up with bar  3 position clean (hips, above the knee, below the knee) + 3 Paused jerks (pause for 2s in the dip and the catch) – rest 60-90s between sets –…

Thursday February 21 2019

ACCESSORY/ Warm up 3 rounds: rest as needed 8-10/side x Bulgarian split squats (load w/ DB or KB by side) 16-20 Alternating bicep curls 20-25 Banded tricep presses Strength 10 x Bench Press – 30 min work 30 min rest alt jumping alternating lunges MetCon 15 or 20 m AMRAP 200 m Run 5 Power…

Wednesday February 20 2019

  New for Wednesday 6:00pm class The 5:00pm class will still be offered  until everyone is comfortable with the change.   Warm up 10 per side low box single leg jumps  6 per side single arm push on hover on MB 10 elbow plank openers  50 D/U or 100 SS 2 min squat on rig…