Wednesday March 2 2016
Metcon (No Measure) L hang from pull-up bar or rings Tabata alternate with Burpee Box Jump Tabata Metcon (Time) For Time: 40 HRPU/ 20 beginners + 7 Rounds of: 5 rds for beginners and 5 reps of everything. 100m Run 7 T2R (Rings or Med Ball V-Ups) 7 KB Push Press 7 Box Jumps, to […]
Wednesday March 1 2016
Trigger release tonight…..see you then! Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 […]
Saturday February 27 2016
In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay with Med-Ball (only the partner with the ball […]
Friday February 26 2016
CHOOSES 2 STRENGTH 1 METCOM 3 STRENGTH NO METCOM 1 STRENGTH 2 METCOMS A. Deadlift 8 8 6 6 4 4 push set last set Build load every set. B. DBELL – Negative strict presses 6 6 6 6 6 , push up take 3-5 sec coming down C. Bottom up lunges 5 rds […]
Thursday February 25 2016
KIDS CLASS AT 3:30 PM AND TEEN CLASS TODAY AT 4:30 pm WEAK SKILL 15 MIN Metcon (No Measure) Every minute, on the minute, for 16-24 minutes: Minute 1 – 200/150 meter Row Minute 2 – 10 HSPU/ wall holds or kneel on a box Minute 3 – 40 Double Unders/ 100 single skips Minute […]
Wednesday February 24 2016
Wod at 5:00pm and Mobility at 6:00pm, pains aches and just plain tight!! Be here!! Strength: Front Rack side lunges AHAP 5 5 5 5 5 Alternate with 20-30 sec hangs Resting 2 Minutes between AMRAPs… AMRAP 5 Min: – 7 Snatch @ 95/65 – 7 OHS @ 95/65 – 7 Bar Facing Burpees AMRAP […]
Tuesday February 23 2016
HAPPY BIRTHDAY LINDSAY YOU GET TO PULL THE SLED TO 16 AVE AND BACK WEAR SOCKS TODAY Christine Girard tonight at 6:00pm and HOODIES FOR SALE $ 45.00 my cost ……….Awesome 1RM Front Squat take 10 -15 min ………do push set 12 – 15 minute AMRAP: 1 Rope Climb 5 DB Thruster (25/35lb) –MW 2 […]
Monday February 22 2016
CHECK OUT ZUZANA’S STRAIGHT LINE, VISUALIZE THE DOWEL ON A 3 POINTS CONTACT BUTT, MID BACK AND HEAD!! CHRIS DOING WEIGHTED PULL UPS AND BROTHER AND SISTER CHEVYN AND CHARISH DOING WEIGHTED LUNGES. Strenght : Sumo deadlifts 10 8 6 4 2 alternate with plank opens, ON ELBOW OR STARIGHT ARM OPEN UP TO […]
Saturday February 20 2016
3 rounds not for time of: Parnter 1 bikes for time switch after each round Partner #2 completes: 3 Sled Pull 3 wall walks 10 strict push-ups Partner #1 Rows for Calories while… Partner #2 completes: 5 Pull-Ups 10 Push-Ups 15 Air Squats Parnter #1 run while Partner #2 completes: 100 skips 5 […]
Saturday February 19 2016
Zandra working hard at her ring pull ups Pick one strength and metcom or pick two strength and no metcom or do all! Snatch Complex 1 muscle Snatch + 1 Power Snatch + 1 Hang Snatch (squat)+ 1 full Snatch 6×1 @65% of 1RM Snatch Back Squat work up to 80% of your 1RM for […]