WOD

September 20th, 2014

Saturday 140920

Team Saturday (BFF Day!)

misery

Warm Up: (15 min)

Coaches Choice

 

Skill: (15 min)

Review all movements thouroughly!!!

 

WOD: (30 min)

2 person teams. Follow the leader style. You can’t move on to the next movement untill your partner finishes theirs.

AMRAP 1

Max rounds in 7 minutes

10x Push-ups

15x Squats

Run 100m

Rest 2 min

AMRAP 2

Max rounds in 7 minutes

5x Burpees

10x KB swings (55/35)

15x Sit-ups

Rest 2 min

AMRAP 3

Max rounds in 7 minutes

10x Box overs (24”/20”)

15x Wall Ball (20/14)

Run 100m

 

Post rounds to comments.

 

Skill of the month:

Rowing


September 19th, 2014

Friday 140919

Tomorrow Is BFF Day!!!

17D3393-Edit-Edit-Edit


September 19th, 2014

Friday 140919

Friday’s Program

Marco_09_19_14

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

Jerks

5-3-1 reps

 

WOD: (30 min)

3 RNDS 

10x Push ups (hand release)

10x OH lunges (135/85)

10x Push ups (hand release)

25x Back squats (135/85)

* If you drop the bar during your back squats 10x burpees!

 

Post time to comments.

 

Skill of the month:

Rowing


September 18th, 2014

Thursday 140918

Saturday Is BFF Day!

Say-hello-to-my-little-friend

 

This Saturday bring a friend or family member to either our 7am or 9:15am class. If they decide to join our family they will receive our special “Bring A Friend” rate! See you there!


September 18th, 2014

Thursday 140918

Thursday’s Program

Warm up 5 min

Coaches choice

 

Work capacity: (15 min)

2 rounds 

25x Oblique extensions w b/b

5x Glute raises

10x Romanian split squats R/L (115/75)

 

WOD:

1x Rope climb/towel pull ups

5x Pistols R/L

100 meter row

10x HSPU 

200 meter row 

15x Strict pull ups

400 meter row 

20 Wall ball (30/20)

800 meter row

20x T2B

400 meter row

15x Diamond push ups

200 meter row 

10x Burpee box jumps (24/20)

100 meter row

5x Muscle ups

1x Rope climb/towel pull ups

 

Post time to comments.

 

Skill of the month:

Rowing


September 17th, 2014

Wednesday 140917

Saturday Is BFF Day!

6475eef620bd4c78d2abd1ca6743ebe7

 

Bring your friend or family member to any of our classes on Saturday, and show how much better you are than them!!!


September 17th, 2014

Wednesday 140917

Wednesday’s Program

Class_09_17_14

Warm up: (10 min)

Coaches choice

 

Strength/Skill: (20 min)

15 minute EMOM

2x Snatch grip deadlift

1x High hang snatch

 

WOD: (30 min)

20 minute AMRAP 

10x KB swings (55/35)

10x Box jumps (30/24)

Run 400 meters

 

Post rounds to comments.

 

Skill of the month:

Rowing


September 16th, 2014

Tuesday 140916

Tuesday’s Program

Liz_09_16_14

Warm up: (10 min)

Coaches choice

 

WOD: (45 min)

2 rounds

90 sec work 

90 sec rest 

90 sec row

90 sec rest

90 sec HSPU

90 sec rest

90 sec OHS (45/35)

Rest 3 min

Then: 

7 minute AMRAP 

Increase number of snatches after each round

1x Snatch (115/75)

1x Burpee muscle up/burpee pull up

2x Snatches

2x Burpee muscle up/burpee pull up

And so on…

Your score is total reps for both WODs

 

Post total reps to comments.

 

Skill of the month:

Rowing


September 15th, 2014

Monday 140915

Monday’s Program

Audrey_Flex

 

“Beast Mode!”

 

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

Front squats

5-3-1 reps

 

WOD: (25 min)

Buy in:

50x Oblique extensions w/BB (45/35)

Then:

15 minute AMRAP

400 meter run 

10x Cleans (155/115)

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Rowing


September 14th, 2014

Sunday 140914

Saturday Is BFF Day!

Super_Friends

 

Be a “Super Friend” and show them the pain! Bring a friend or family member, this Saturday and give them the gift of fitness!!!