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 […]