WOD

April 18th, 2017

Tuesday 170418

Tuesday’s Program

IMG_8599

Warm-up:
Coaches choice


Strength:
Back squats week 3
5-5-5 reps
70-75-85%
Stick with the tempo!!! 5:2 (5 seconds down / 2 seconds up)


WOD:
5 RFT
RX Plus-Start each round every 3 minutes!

Rx-Start each round every 4 minutes!

Scaled- Start each round every 5 minutes!

Row 250m or Run 200m
10x Snatches (95 / 75)

Post time to comments.

Cash out:
100 GHD sit ups


April 17th, 2017

Monday 170417

Monday’s Program

 

warm up:
Coaches choice
work capacity:
running time trials
Run 800m
rest 2 min
Run 400m
rest 1 min
Run 200m
rest 30m sec
sprint 100m
done!
Skill:
movement technique
Wod:
12 min AMRAP
30 double unders
20 Push Ups
10 single leg deadlifts (75/55)

Cash out:50 HSPU, but every time you come off wall, 10 Wall ball penalty!!!
TEENS:

warm up:
Coaches choice
work capacity:
running time trials
Run 800m
rest 2 min
Run 400m
rest 1 min
Run 200m
rest 30m sec
sprint 100m
done!
Skill:
movement technique
Wod:
12 min AMRAP
15 double unders (MOD=50 SINGLES)
20 Push Ups
10 deadlifts (55-75)


April 16th, 2017

Sunday 170416

The gym will be open for open gym today at 930 as well. Happy Easter!!


April 16th, 2017

Sunday 170416

Happy Easter!

Bunny_04_16_17


April 15th, 2017

Saturday 170415

Open Mat Tomorrow!

There will be an open mat tomorrow morning with coach Ron at 10:30 am. Come in and work off the chocolate bunnies!


April 15th, 2017

Saturday 170415

Saturday’s Program

Maryann_04_15_17

Warm-up:

Coaches choice

 

WOD:

2 person WOD 

200 calorie Row

60x Hang squat cleans (115 / 75)

200 Double unders

60x Hang snatches (115 / 75)

200x Box jumps (24” / 20”)

60x Push press (115 / 75)

200x Wall balls (20 / 14)

Shared reps / 1 person working at once / you MUST tag each teammate in / PARTITION work as needed!!!

 

Post time to comments.


April 14th, 2017

Friday 170414

“Filthy Fifty”

Dropin_04_14_17

Warm-up:

Coaches choice

 

Strength:

10 minute EMOM

Push press (95 / 65)

Round 1: 2 reps

Round 2: 4 reps

Round 3: 6 reps

Round 4: 8 reps

Round 5: 10 reps

Round 6: 12 reps

Round 7: 14 reps

Round 8: 16 reps 

Round 9: 18 reps

Round 10: 20 reps 

Go until failure, bar cannot touch round during work round, otherwise it’s a fail!

 

WOD:

“Filthy Fifty”

Compare to Saturday, May 28th, 2016

50x Box jumps (20” / 14”)

50x Jumping pull-ups

50x KB Swings (35 / 25)

50x Walking lunges

50x Knees to elbows

50x Push press (45 / 35)

50x Good mornings (45 / 35)

50x Wall ball (20 / 14)

50x Burpees

50x Double unders

Cap 35 min!

 

Post time to comments.


April 13th, 2017

Thursday 170413

Thursday’s Program

Class_04_13_17

Warm-up:

Coaches choice

 

Strength:

Cleans 

5-3-1 reps

 

WOD:

12-9-6-3 reps

Power cleans (155 / 105)

Front Squat 

L pull-ups

200m Sprint

 

Post time to comments.

 

Cash out:

2 minute MAX burpees to 6” target… post score and challenge!!!


April 12th, 2017

Wednesday 170412

“Chelsea”

Kalle_04_12_17

Warm-up:

Coaches choice

 

Strength:

Shoulder Press

Volume week

Week 2 

5-5-5 reps

70-75-80%

 

WOD:

“Chelsea”

Compare to Sunday, December 28th, 2014

30 minute EMOM

5x Pull-ups

10v Push-ups

15x Air squats 

Once you fail, that’s you’re score. Keep working the entire 30 minutes, and treat as an AMRAP after fail.

 

Post rounds to comments.


April 11th, 2017

Tuesday 170411

Tuesday’s Program

Lauren_04_11_17

Warm-up:

Coaches choice

 

Work capacity:

2x800m Run! Record all times, rest 2 minutes between runs / Max effort

15 minute cap

 

WOD:

4 RFT

Row 500m / 400m

30x SDHP (75 / 55)

15x Burpee box overs (24” / 20”) 

25 minute cap! Scale accordingly…

 

Post time to comments.

 

Cash out: 

Run 1 mile