Archive for March, 2017

Friday’s Program

Friday, March 31st, 2017

Class_03_31_17

Warm-up:

Coaches choice

 

Work capacity:

Back squat

3-3-3-3-3 reps

 

WOD:

5 RFT

30x Sit-ups

30 Row (calories)

Rest 2 minutes

 

Post time to comments.

Thursday’s Program

Thursday, March 30th, 2017

Gino_03_30_17

Warm-up: 

Coaches choice

 

Work capacity: 

Annie

50-40-30-20-10 reps

Double unders 

Sit-ups

 

WOD:

21-18-15-12-9-6-3 reps

KB swings 

T2B

Pistols

 

Post time to comments.

Wednesday’s Program

Wednesday, March 29th, 2017

Chris_03_29_17

Warm-up:

Coaches choice

 

Work capacity: 

Push press 

5-5-3-3-3 reps

 

WOD: 

50x Wall ball (20 / 14)

40x Row (calories)

30x Snatches (95 / 65)

20x HSPU 

10x Pull-ups

 

Post time to comments.

Tuesday’s Program

Tuesday, March 28th, 2017

Lunette_03_28_17

Lunette continuing her training in Jamaica. We all should be so motivated!!!

 

Warm-up: 

Coaches choice

 

Work capacity: 

8 minute EMOM

4x Squat clean

65% of 1RM

 

WOD: 

4RFT

11x Bar facing burpees 

9x Power cleans (155 / 105)

 

Post time to comments.

Monday’s Program

Monday, March 27th, 2017

Jimmy_Patty_03_27_17

Warm-up: 

Coaches choice

 

Work capacity: 

10 minute EMOM

6x Burpees 

6x T2B

 

WOD: 

21-15-9 reps of:

C2B pull-ups

Ring push-ups 

Alt jumping lunges

 

Post time to comments.

“17.5”

Sunday, March 26th, 2017

FNL_03_26_17

Warm-up:

Coaches choice

 

WOD:

“17.5”

10 rounds for time of:

9x Thrusters (95 / 65)

35x Double-unders

40 minute cap!

 

Post time to comments.

“Scooter”

Saturday, March 25th, 2017

Scooter_03_25_17

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

 

Warm-up:

Coaches choice

 

Strength:

Work up to a partner deadlift 1RM

 

WOD:

“Scooter” 

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

30x Double-unders

15x Pull-ups

15x Push-ups

100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

 

Post rounds and lbs. to comments.

530pm class only tonight!! 630pm starts 17.5 Open wod..Friday Night Lights back again!!!

Friday, March 24th, 2017

Friday’s Program

Friday, March 24th, 2017

Sleepy_03_24_17

Warm-up:

Coaches choice

 

Strength:

8 minute EMOM

3x Snatches 

(Increase load as you go)

 

WOD:

8 RFT

5x HSPU

1x Rope climb

10x Pistols 

1x Rope climb

 

Post time to comments.

Friday Night Lights 3/24

Thursday, March 23rd, 2017

FNL_03_23_17

Join us this Friday night at 6:30 for the final Open workout, 17.5!