Archive for June, 2017

Holiday Schedule

Friday, June 30th, 2017

Monday 7/3 :  8:30am & 9:30am only

Tuesday 7/4 :  9am only

Happy Independence Day!!

 

 

Friday’s Program

Friday, June 30th, 2017

Antoinette_06_30_17

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd: 6x Snatches @ 60%

Even: 10x Med ball clean and press (20 / 14)

 

WOD:

4 RFT

200m Run

10x OH lunges (95 / 65)

10x Shoulder to OH (95 / 65)

10x Push-ups

200m Run

10x T2B

10x Pull-ups

 

Post time to comments.

Thursday’s Program

Thursday, June 29th, 2017

Ron_06_29_17

Warm-up:

Coaches choice

 

Strength:

Squat clean

5x 75%, 3x 80%, 3x 90%, 2x 95%

 

WOD:

4 minute AMRAP

10x Hang clean (95 / 65)

10x Wall balls (20 / 14)

5 calorie Row

Rest 2 minutes

4 minute AMRAP

10x Hang cleans (115 / 80)

10x Wall balls (20 / 14)

5 calorie Row

Rest 2 minutes

4 minute AMRAP

10x Hang clean (135 / 95)

10x Wall balls (20 / 14)

5 calorie Row

 

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Wednesday’s Program

Wednesday, June 28th, 2017

Dawn_06_28_17

Warm-up:

Coaches choice

 

Strength:

Bench press

6x 80%, 6x 80%, 4x 85%, 3x 90%

 

WOD:

“Annie On The Run”

100-80-60-40-20 reps

Double unders

50-40-30-20-10 reps

Sit-ups

200m Run after each round

 

Post time to comments.

Tuesday’s Program

Tuesday, June 27th, 2017

Pipes_06_27_17

Warm-up:

Coaches choice

 

WOD:

8 minute AMRAP

21-15-9 reps

Thrusters (75 / 55)

Pull-ups

Remainder of time AMRAP

8x Wall balls (20 / 14)

8x Burpees

Rest 4 minutes

8 minute AMRAP

21-15-9 reps

Squat cleans (135 / 95)

Ring dips

Remainder of time AMRAP

8x Wall balls (20 / 14)

8x Burpees

 

Post score to comments.

Monday’s Program

Monday, June 26th, 2017

Kalle_06_26_17

Warm-up:

Coaches choice

 

Work capacity:

8x 50m Sprints

 

WOD:

15 minute AMRAP

3 calorie Row / Bike

3x HSPU’s

3x KB snatch (55 / 35)

6x calorie Row / Bike

6x HSPU’s

6x KB snatch…

…and so on!

 

Post rounds to comments.

Summer Schedule 2017

Sunday, June 25th, 2017

The following changes to the schedule will take effect as of July 1, 2017:

No Monday & Friday 5:30 am for the summer.

Tues, Wed, Thurs 5:30 am are all Open Mats.

Monday-Thursday 7:30 pm will be a class and no longer Open Mat.

Friday 5:30 pm ONLY!

Sunday 8 & 9 am are Open Mat for the summer!

Sunday’s Program

Sunday, June 25th, 2017

Dawn_JB_06_25_17

Warm-up:

Coaches choice

 

WOD:

Team WOD (3 person)

FGB style

1 minute each station

Push press (75 / 55)

Row (calories)

SDHP (75 / 55)

Box jumps (24” / 20”)

Wall balls (20 / 14)

Rest

Go until 2k reps / calories is reached!

 

Post time to comments.

Saturday’s Program

Saturday, June 24th, 2017

Class_06_24_17

Warm-up:

Coaches choice

 

WOD:

10 rounds for time:

1-2-3…, …8-9-10 reps

Cleans (155 / 115)

Front squat

 

Post time to comments.

Friday’s Program

Friday, June 23rd, 2017

Warm-up:
Coaches choice

Strength:
Bench press
4x 80%, 4x 80%, 2x 85%, 2x 85%

WOD:
6 min AMRAP
6 Deadlifts (225/155)
6 Bar Facing Burpees
REST 2 min…

Then..
2 Rounds
12 OHS (95/65)
12 T2B