Tuesday January 26 2016
COME LEARN TO LIFT WITH BRONZE MEDALIST CHRISTINE GIRARD TONIGHT AT 6:00….DROP IN WELCOME WITH LIFTING EXPERIENCE Skill: rope climbs AMAS in 10 min For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees BEGINNERS VERSION 600 meters 75 single-unders 25 […]
Monday January 25 2016
Strength: Bench Press 5 4 3 2 1 add push set to last set. alternate with 6 per side single leg bent over rows using DB, KEEP HIPS SQUARE TO GROUND. wod : WATCH Russian Step Ups – YouTube https://www.youtube.com/watch?v=paGUT49Rvlo 21 15 12 9 Russian step up wieghted AHAS Power snatch or Power clean 135/95 […]
Saturday January 23 2016
TROPHY WINNERS FROM LAST WEEK, JOSH AND NAOMI Metcon (Time) For Time: 50 Shuttle Sprints, using planters outside for landmarks * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do […]
Saturday Jan 22 2016
Metcon (Time) For Time: 50 Shuttle Sprints (30′) * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do 2 Push-Ups
Friday January 21 2016
CHOICES PICK 1 STRENGTH AND 2 METCOMS PICK 2 STRENGTH AND A RUN OR ROW, IF PICKING SNATCH PICK ONLY 1 METCOM 1. 3 rounds SLOWLY of: 95-lb. overhead squats, 21 reps 21 v sits side to side 21 weighted push ups 2. Strength 4 sets Push Press x 3-5 reps Rest 60 sec Weighted […]
Wednesday January 20 2016
Mobility tonight…… Work out that tension in the muscles 5 OH Squats 5 ps single arm push ups over slam ball Metcon (Time) Rx: 21-15-9 OH Squat (95/65lbs)- comp (115/75lbs) Pullup single arm using rings or low bar ps run 400 meters Beginners – scaled down version of WOD 21-15-9 OH Squat Ring row single […]
Tuesday January 19 2016
CHRISTINE GIRARD’S LIFTING CLASSS TONIGHT AT 6:00PM …..SEE YOU ALL THERE ….COACHES TOO Metcom 7 Rounds of: 100m Run 7 T2B (or Med Ball V-Ups)* 7 Goblet Squats 7 Oblique KB (each side) 100m side shuffle Everytime you break = 5 Burpees BEGINNERS- USE MW core or cardio finish
January 18 2016
A few of the morning gang……You guys look so good for being up at 6:00am Strenght / back rack position side lunges … 8 ps AHAP ALT.plank holds with outside knee coming to meet outside elbow 8 ps 5 Rounds For Time AMRAP 20 min 20 Burpees 10 Toes to Bar 5 Power Cleans […]
Wednesday January 17 2016
Release class tonight!! Don’t forget to wear socks ! Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls warm up and review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters […]
Saturday January 16 2016
TROPHY WINNERS FROM LAST WEEK, PAVNEET, ZUZANA, JASMIN AND SAM…….WAY TO GO TEAM! In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) Beginners managable weight 400 Meter Run* 100 Barbell Thrusters (45 lbs)Beginners managable weight 400 Meter Run 80 Burpees 400 Meter Run 100 […]