Friday June 15 2018
THANK GOODNESS IT’S FRIDAY Warm up 10 ps Land mine presses 10 naked bar shrugs 10 bent overs rows ….. spine straight 10 front squats 10 back squats 10 band openers …. 3 positions Strength Jerks 15 min …USE DUBBELLS IS WRIST OR SHOULDER ISSUES… IF YOU CAN’T GET YOU ARMS IN LINE […]
Thursday June 14 2018
WEAK SKILL OR MISSED WOD 15 TO 30 MIN. WOD 600 M RUN 60 D/U – 100 SS 400 M RUN 40 KETTLEBELL SWINGS 200 M RUN 20 BURPEE WALLBALLS 400 M RUN 40PS JUMPING LUNGES WITH SIDE TO SIDE MB ROTATION 600 M RUN 60 SQUAT JUMPS or Marine drive and back
Wednesday June 13 2018
Release time….See you tonight Warm up 10 Mb buprees 10 Mb cleans 10 Mb squat toss in air 10 1 Mb burpee, 1Mb clean, 1 squat toss in air REP SCHEME 6 4 2 4 6 Bench press / Push press 2. Split stance leg deadlift , half of what you […]
Tuesday June 12 2018
IS IT FRIDAY YET CHIPPER TUEDAY Throw and Row 1000m row 50 wall balls 25 overhead squats 50 alternating pistol squats (aka single-leg squats) 1000m row If you can’t quite do an unassisted pistol squat, use the rings, or the side of a squat rack for support or bench If barbell overhead squats […]
Monday June 11 2018
LAST WEEK FOR SURVEYS….. PLEASE HAND THEM IN THIS WEEK SO YOUR VOICE CAN BE HEARD Classes start at 6:00am and finish with Yogi/style stretch with Jas. Warm up 5 ps turkish get ups 10 shoulder retractions on rig 10 lat retractions on rig 10 S Arm presses away from rig in quad […]
Saturday June 9 2018
Teams of 3 – 30 min time cap Divide the work evenly with one athlete working at a time. Run together. 1000m run 60 Goblet Squats 60 kettlebell swings 60 DB Shoulder to Overhead 35/50 800m Run 45 Goblet Squats 45 kettlebell swings 45 DB Shoulder to Overhead 400m Run 30 Goblet Squats 30 […]
Friday June 8 2018
Ya it’s friday Warm up 10 banded side steps .. band above knee, harder version on feet? 5 both directions banded planks .. bands on wrist 10 wall angles in wall squat position thumbs in contact with wall make circles squat review and mobility for shoulders and hips Strength your 5 Rm 50-60% […]
Thursday June 7 2018
BBQ tonight at Jeff and Olivia house after the 6:00pm wod … They are supplying the chicken, please bring a dish to share. Address and more details on the board Weak skill Thursdays or missed wod! Remember mobility is a weakness… spend time before, after or during open gym to mobilize Missing this person or […]
Wednesday June 6 2018
Classes start at 6:00 am to 6:00 pm finishing with mobility and trigger release, if you can’t make it to the wod come for the release. Warm up 200 m run 10 ps walking lunges with torso twist 10 banded pull backs 10 ps cross body banded pulls in lunge position warm up BEAR Bear […]
Tuesday June 5 2018
PLEASE FILL OUT A SURVEY SO WE CAN SERVE YOU BETTER! HYPERTROPHY TRAINING …. HELLO HAMMER CURLS LIFTING TONIGHT AT 6:00PM WITH RACHEL Chipper Tuesday WOD 2: 2009 CrossFit Games Chipper Weights listed are for elite-level men/women; you’ll likely need to scale these back. 15 barbell cleans (155 pounds/100 pounds)MW 30 toes-to-bars/ HANGING KNEES […]