Archive for November, 2015

Congrats to Coach Jessica And Her New Baby Ryder!

Monday, November 30th, 2015

Ryder_12_1_15

Congrats to Coach Jessica as new baby Ryder Anthony enters the world. 7lbs and 20″ long.

“Tabata”

Monday, November 30th, 2015

Class_11_30_15

Warm-up:

Coaches choice

 

Strength:

Shoulder press

12-12-12 reps

65-70% 1RM

*Run 200m between rounds

 

WOD:

“Tabata”

Row (calories)

Walking lunges

Sit-ups

Pull-ups

*Rest 1 minute between movements

 

Post reps to comments.

 

Skill of the week:

Rowing

Sunday’s Program

Sunday, November 29th, 2015

Teens_11_29_15

Warm-up:

Coaches choice

 

Skill:

Sprints 

200m x 2

100m x 2

50m x 4

*Rest 60 seconds between sprints (MAX effort)

 

WOD:

“DT”

5 RFT

12x Deadlifts (155/115)

9x Hang power cleans (155/115)

6x Push jerks (155/115)

 

Post time to comments.

 

Skill of the week:

Dips

Saturday’s Program

Saturday, November 28th, 2015

Katie_11_28_15

Warm-up:

Coaches choice

 

Strength:

Push press

1-10-1-20-1-30 reps

 

WOD:

4 RFT

30x Burpees

10x Strict pull-ups

15x KB squat cleans (55/35)

20x KB swings (55/35)

 

Post time to comments.

 

Skill of the week:

Dips

“JT”

Friday, November 27th, 2015

jt

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

 

Warm-up:

Coaches choice

 

Strength:

Front squat

2-2-2-2 reps

 

WOD:

“JT”

Compare to Wednesday, February 25th, 2015

21-15-9 reps

HSPU

Ring dips

Push-ups

Mod = heavy strict press or lighter and double press reps

 

Post time to comments.

 

Skill of the week:

Dips

“The Gobbler”

Thursday, November 26th, 2015

 

turkey

Warm up: (15 min)

Coaches choice

 

WOD: (45 min)

“The Gobbler”

With a Partner…

Run 200m (all runs together)

100x Double Unders/300x Singles

Run 200m

100x Sit Ups

Run 200m

100x Pull Ups

Run 200m

100x Wall Balls (20/14)

Run 200m

100x Burpees

Run 200m

100x KB Swings (55/35)

Run 200m

100sec Planks

Run 200m

100x K2E

 

Post time to comments.

 

Skill of the week:

dips

Thanksgiving WOD

Wednesday, November 25th, 2015

There will be (1) 9am class on Thanksgiving.  Happy Thanksgiving to everyone!!

Wednesday’s Program

Wednesday, November 25th, 2015

Jess_11_25_15

Warm-up:

Coaches choice

 

Skill/work capacity:

2 rounds of each…

Burgner warm-up (snatch) 

Burgner warm-up (clean)

*Use unloaded barbell

 

WOD:

AMRAP 15 minute

3x Snatches (135/105)

6x Clean & jerks (135/105)

9x Chest to bar pull-ups

54x Double unders

 

Post rounds to comments.

 

Skill of the week:

Dips

Tuesday’s Program

Tuesday, November 24th, 2015

JoLo_11_24_15

Warm-up:

Coaches choice 

 

Strength/work capacity:

8 minute EMOM

Odd: 10x Back squats 

Even: 30 second Double unders

Partner up!!!

 

WOD:

7 RFT

7x Power cleans (95/65)

7x Thrusters (95/65)

7x Bar over burpees

 

Post time to comments.

 

Skill of the week:

Dips

 

“Jason”

Monday, November 23rd, 2015

Jason_Lewis

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

We name this workout “Jason” in honor of his life, family, and courage.

 

Warm-up:

Coaches choice

 

Skill work:

Dips 

*Holds on the static/rings

*Review Movement standards

*Kip

 

WOD:

“Jason”

100x Squats

5x Muscle-ups

75x Squats

10x Muscle-ups

50x Squats

15x Muscle-ups

25x Squats

20x Muscle-ups

 

Post time to comments.

 

Skill of the week:

Dips