Monday March 4 2019
Judging the 19.01 by Mrs Emily Brunner …….. Has everyone been judged and is everyone scores in ? Warm up/ Accessary 10 ps Land mine presses 10 recline pulls core on rig or SB 10 ps Landmine rows Strength 5/5 box step up in a back rack position AHAP ALt 12 Crab get […]
Sunday Funday March 3 2019
“AXEL” 6 Rounds for time 9 box jumps 11 reverse curls on rig 12 wall ball shots starting at 1:00, perform 1 burpee at the top of each minute wearing a weight vest or using weights. Keep adding a burpee until your done all 6 rounds Scaling Do the workout without a weight vest. Consider […]
Saturday February March 2 2019
PARTNER WOD …Who will be the winning team today ??? Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee […]
Friday March 1 2019
RUNNING TO DO THE OPEN 19.2 OPEN 19.2 Scaled will be on the board Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. women 85 lbs 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. women 115 lbs If completed […]
Wednesday February 27 2019
Warm up Cat cow bird dog 5 ps kneeling elbow openers back extension on foam roller banded shoulder work review move Front Squat 6-6-6-6-6 Build up each set –Perform 10 Ring Rows After each set of Squats WOD 15 12 9 5 3 Toes to Bar or beat swings Lateral Burpee over DB DB […]
Thursday February 27 2019
OPEN 19.2 TODAY…… GET YOUR GAME FACE ON Conditioning DB Farmers Hold Bulgarian Split Squat 8-8-8-8-8 Each leg … back foot on small bench or box Then …. 6 sets for MAX reps of each movement 12 min :45 sec Max Handstand Push Ups / holds :15 Sec. Rest :45 Sec. Max Double […]
Tuesday February 26 2019
CHIPPER TUESDAY 50 wall balls 50 D/U 100 skips 40 Box jumps 40 T2B or T2rings or V-sits with dowel 30 burpees 30 ps S L DL 20 Power cleans 20 Push Jerks …. no split 10 snatch 10 O/H squats floater 5 rope ……. I love my job
Monday February 25 2019
OPEN PLEASE MAKE SURE YOU GO ONLINE AND ENTER YOUR SCORE SO I CAN VALIDATE IT BEFORE MONDAY AT 5:00PM Open Workout 19.1 If not done Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft. […]
Sunday fun day February 24 2019
Open Workout 19.1 If not done Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft. Nicole Run 400 meters Max rep Pull-ups.. instead of pull ups do bent over rows …… we need […]
Saturday February 23 2019
Previous TROPHY WINNERS MetCon ONE PARTNERS ROWS OR BIKES 400 M WHILE THE OTHER PARTNERS STARTS WORKING DOWN THE LIST. WHEN THE PARTNER GETS BACK THEY TAKE OVER WHERE THE PARTNER LEFT OFF! 10 pull ups/ RINGS 20 Double unders/ 100 SS 30 DB Thrusters (35/25) 40 Swings (55/35) 50 Squats, […]