WOD

February 27th, 2015

Friday 150227

Friday’s Program

Melissa_02_28_15

 

Melissa performing 15.1

 

Warm-up: 

2 rounds

Row 250m

10x Inch worms

20x Squats

30x Jumping jacks

10x Superman hold

 

Stretch 5 minutes

 

Work capacity:

For max reps

10 minute time cap

30x Snatch (75/45)

30x Snatch (135/65)

30x Snatch (155/75)

Max reps Snatch (185/95)

 

WOD:

For time

Use single KB (55/35)

25x Ring dips

25x Walking lunges w/ KB overhead (left arm)

50x Hand-to-hand swing

25x Walking lunges w/ KB overhead (right arm)

50x Pull-ups

25x Ring dips

 

Post time to comments.

 

Skill of the month:

Pull-ups


February 26th, 2015

Thursday 150226

Thursday’s Program

Class_02_26_15

Warm up:

Coaches choice

 

Strength:

5-3-1 reps

Front squats

 

WOD: 

5 rounds

10x Clean & jerk (135/95)

15x C2B pull-ups

 

Post time to comments

 

Skill of the month:

Pull-ups


February 25th, 2015

Wednesday 150225

The Open Starts Tomorrow!

th


February 25th, 2015

Wednesday 150225

JT

jt

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

 

Warm-up:

100x Jumping jacks

75x Squats

50x Push ups

25x Pull-ups

10x Burpees

100x Jump rope singles

 

Work capacity:

Every minute on the minute

Even minutes – Max effort row for calories

Odd minutes – 5x Deadlift (1.5x bw)

Repeat this couplet until you reach 300 cals on the rower

 

WOD:

Compare to Saturday, March 16th, 2013

“JT”

3 rounds, 21-15-9x reps

Handstand push-ups

Ring dips

Push-ups

 

Post time to comments.

 

Skill of the month:

Pull-ups


February 24th, 2015

Tuesday 150224

Tuesday’s Program

Jay_02_24_15

Warm-up: 

AMRAP for 6 minutes

20x Walking lunges

20x Squats

20x Push-ups

20x Box jumps

 

5 minutes stretching

 

WOD:

7 rounds

9x Thrusters (95/65)

12x Burpee over bar

15x Sit-ups

 

Post time to comments.

 

Cash out:

Tabata

Bench press (95/55)

Push-ups

 

Skill of the month:

Pull-ups


February 23rd, 2015

Monday 150223

Monday’s Program

AU_Erick_02_23_15

Warm up:

 3 rounds

50x Jump rope singles

15x Vertical jumps

2x Shuttle run

Rest 1 minute

 

Stretching (5 minutes)

 

Strength:

Clean & Jerk

1 Rm

 

WOD:

Max rounds in 15 minutes

Row 30 calories

5x Push jerk (185/125)

10x Strict pull-ups

 

Post rounds to comments.

 

Skill of the month:

Pull-ups


February 22nd, 2015

Sunday 150222

Sunday’s Program

Ang_Steve_02_22_15

Warm up: 

Coaches choice

 

Work capacity:

8 minute EMOM

Odd: 30 second max calorie row

Even: 5-10 Strict pull-ups, 5-10 Reverse grip strict pull-ups, 30 second pull-ups hold or, 5-10 Negative pull-ups 

 

WOD:

For time:

50x Double unders

10x Handstand push-ups

40x Double unders

8x Handstand push-ups

30x Double unders

6x Handstand push-ups

20x Double unders

4x Handstand push-ups

10x Double unders

2x Handstand push-ups

 

Post time to comments.

 

Skill of the month:

Pull-ups


February 21st, 2015

Saturday 150221

“BFF Team Saturday”

Cliff_02_21_15

Warm-up:

Coaches choice

 

WOD:

“BFF Team Saturday”

 

*2 player WOD 

*5 minutes at each station/1 minute rest between rounds 

*Max reps/distance per exercise

*Switch as needed

*1 player working at a time

 

Burpee pull-ups

Farmers walk (70/55 per hand)

Box jumps

Push ups

Walking lunges (45/35 plate OH)

 

Post reps to comments.

 

Skill of the month:

Pull-ups


February 20th, 2015

Friday 150220

Tomorrow Is BFF Day!

Say-hello-to-my-little-friend

 

This Saturday bring a friend or family member to our 7am, 8am or 9am class. If they decide to join our family they will receive our special “Bring A Friend” rate! See you there!


February 20th, 2015

Friday 150220

Friday’s Program

Class_02_20_15

Warm up:

3 rounds 

5x Burpees 

5x Jumping lunges

5x Sit-ups

 

Stretch 10 minutes

 

Strength:

Deadlift

5-4-3-2-1 reps

 

WOD:

3 RFT 

5x Cleans (225/155)

10x Front squats (225/155)

15x Toes to bar

 

Post time to comments.

 

Skill of the month:

Pull-ups