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 […]

Tuesday November 21 2017

Warm up Christine Girards warmup and mobility for cleans and deadlifts  work on clean jumps as part of warm up STRENGTH Squat Clean or Kettlebell and goublet squats  2 x 3 @ 50% 2 x 3 @ 60% 2 x 3 @ 70% 6 x 1 @ 80%-83% 4 x 6 @ 70%   21 […]

Monday November 20 2017

WEAR SOCKS SKILL Pull Ups 5 x 3 [up 0s > down 3-5 s] TEAM WOD | TEAMS OF 2 “Shake it up” AMRAP in 24 minutes: one person working at a time or cut work in half 70 Wall Balls (20/14) 12 Handstand Push Ups 70 Sumo Deadlifts (95/65)/MW 12 Handstand Push Ups 70 […]

Saturday November 18 2017

Athletes start at any station. Team of 2 Continue to next station in order. Rest/Transition 1 minute Station 1- AMRAP 5 minutes (Everyone) does 250 skips Rest/ Transition 1 minute Station 2 – AMRAP 5 minutes 50 Double Unders/ 100 single skips 20 Push-ups/ 10 pushups Rest/Transition 1 minute Station 3 – AMRAP 5 Minutes 20 Wallballs […]

Friday November 17 2017

Throw back Friday   Warm up  40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks  mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch + 1 Full […]

Thursday November 16 2017

KIDDOS class today     WEAK SKILL 15 OR 30 MIN OR 1-2  MISSED STRENGTH IF DOING 15 MIN OR ABOVE PLEASE DO METCOM BELOW METCOMS 6 minute AMRAP 1000 Meter Row Max Rep Burpees ACCESSORY 3-5 Sets: 10 Bicep Curls 10 Tricep Extensions , standing 10 Weighted torso twists, seated 10 medial R 10 […]

Wednesday November 15 2017

MEET HENDRY  Warm up 20 single leg deallifts with Kettle bell  10 ps pistol squats holding onto rig  20 torso twists with kettle bell  10 bicep curls 10 bench dips 20 climbers 4 cartwheels  Mobility for cleans and clean warm up  Squat Clean 2 x 3 @ 50% 2 x 3 @ 60% 2 x […]

Tuesday November 14 2017

  Lifting tonight, please show up before stretch Warm up 40 squats  20 shoulder taps 100 skips 5 bottom up push ups  band release hips and ankles    STRENGTH Tempo Front Squats 5 x 5 (115/75)/MW [5 1 X 0] down 5, hold 1, explode, 0 pause WOD “Annie” For time: 50 – 40 – […]

Trophy Saturday November 11 2017

Team of 2 30 min cap Divide work evenly with only one athlete working at a time. Run together. Start with a 20 Mountian climbers or jumping jacks  then do them  again every 5 minutes. Go in order. Complete one exercise before moving on to the next. 20 moutian climbers 99 Box Jumps 20″/24″ 99 […]