Friday July 22 2016
5: Power Clean x 5 5: Sumo Deadlift x 8 3 RFT: 500m Row 15 Kettlebell Swings (70#/45#) 12 Pull Ups
July 21 2016
Weak skill 15 minutes, pick 2 1 min weak skill, 1 min skipping 2 min weak skill 2 min skiping 3 minutes weak skill 3 min 400 m run 2 min weak skill 2 min skipping 1 minute weak skill 1 minute burpees 5 sprints 15 sec AOE and 45 sec rest
Wednesday July 20 2016
5 Rounds for Time: – 3 Front Squats + 3 Jerks + 3 Thrusters @ 165/115 – 10 Wall Ball @ 20/14 to 10′ – 30s Rest
Tuesday July 19 2016
NO CHRISTINE GIRARD TONIGHT, BACK NEXT TUESDAY…….. WARM UP 2x 200 m run 50ps single leg skips / 25 ps 5 Goublet squats into 10 side to side lunges 20 sec strict ring holds db light weights do Biceps, Tricep, medial and read deltoid lifts Skill and Strenght 3 rm ps turkish get ups, look […]
Monday July 18 2016
Happy Monday Morning and hello sunshine! Warm-up – 20-30ft handstand walk or holds on wall – 5 pistols each leg, slow and controlled – 8-10 push up open right and left, ball roll pecs – 10 shoulder taps (freestanding or against wall) – 10 mb torso twists on mat Strength Bench Press – 5 x […]
Saturday July 15 2016
SURPRISE
Friday July 14 2016
Warm up 2x 200 m run with mb 5 depth jumps 2 x wall walks 2x banded hip walks 5 downward dogs 20-30 sec strict ring holds foam roll lats Strength Power Snatch 5-3-5-3-5-3/ Kettlebell swings for a lift alternative Pick a metcom 15 AMRAP 200 meter run 10 KBS (53/70lb) 10 box jump (24/20in) […]
Wednesday July 13 2016
MOBILITY TONIGHT AT 6:00 PM COME WOD AT 5:00PM warm up weather permitted outside fun 1 WOD day “STRICT DIANE” FOR TIME: 21 – 15 – 9 Deadlifts (225/155)/MW Strict handstand push ups 2 WOD day Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/21″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/21″) 5 Hand-Release […]
Tuesday July 12 2016
Christine Girard coaches tonight ……….. be there ! Warm-up with an empty barbell, 2 sets: foam roll posterior chain and squats 10 deadlifts 10 back squats 10 good mornings/ use band please 10 reverse lunges in place *rest as needed no more than 8:00 on this Front Squat 1-1-1-1-1 Front Squat rope climb 5-10x […]
Wednesday July 10 2016
Mobility and trigger release class to night …. Warm up push up openers Single leg walking deadlifts crab walk 2 x ball roll chest 30 sec a side chest opener mobility 10 x then hold plank for 20 sec Bench press and Back squats Bench 5 4 3 2 1 alternate with 20 moving […]